Ass & Abs Day 4C

Bear Canyon CrossFit – Ass & AbsWarm-up:30 each movement High Knee Lying Spine Flex Air Squats PVC Superwoman Pulse Lung + Reach Across Flutter Kick Knee PullsDeadlift (6×6)*:04 negative *Start around 60% and build each round Rest 1:00...

Thursday

Bear Canyon CrossFit – WODView Public WhiteboardMetcon (No Measure)Conditioning “Finding Neverland” Every 3:00 for 30:00 (10 Sets, 5/each) Station 1: 10/7 Cal Bike 10 Bar Facing Burpees 10 Thrusters 75/55# Station 2: 10 Overhead Squats 75/55# 10...

Wednesday Fun Day…..

Bear Canyon CrossFit – SWEATView Public WhiteboardWarm-upWarm-up (No Measure)40-20-09 1.Jumping Jacks 2.KB Swings 3.KB High Pull 4.KB Switch off 5.KB Left Abs 6.KB Right Abs 7.KB Squat 8. KB Sit up 9. KB Russian TwistWorkout #1Metcon (No Measure)5 Rounds: 2...

Wednesday

Bear Canyon CrossFit – WODView Public WhiteboardBack SquatEvery 2:30 for 10:00 Set 1: 5 Reps @ 75% Set 2: 5 Reps @ 75% Set 3: 4 Reps @ 80% Set 4: 3 Reps @ 85%Metcon (AMRAP – Rounds and Reps)16:00 AMRAP 6 Power Cleans 12 Deadlifts 400m Run...

Tuesday

Bear Canyon CrossFit – WODView Public WhiteboardGymnastics3 Sets 15-25 Strict Handstand Push-Ups 50ft Dual KB Overhead Carry 53/35# R: 2:00 b/s Time Cap: 10:00Metcon (Time)”Scissorhands” 3 Rounds For Time: 36 Double Unders 18 Toe to Bar 36 Double...