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Bear Canyon CrossFit – Open Gym
LIVE
Happy Wednesday
Warm-Up
1 Minute of Jump Rope
1 Minute of Running is place
1 Minute of Side Jumping
1 Miniute of Lunges
1 Minute of Wide Squats
Workout 40/20
1. Pump Lunge
2. Kick Squat Kick Jump Squat
3.High Knees
4.Sumo Jump Squat
5.Push Press
6.Back Lunges
7. DB Flies
8. Plank Knees Bend Leg through
9. DB Thrusters
10. Devil Press
11. Quick Feet
12. DB Burpees to a squat
CORE: x 3 Rounds 40x 20
Side Crunch L
Side Crunch R
Marching Glute Bridges
Glute Raises
Glute Knee in and out