Announcements

Happy Birthday to Andy R!

Bear Canyon CrossFit – SWEAT

View Public Whiteboard

warm up

Warm-up (No Measure)

2 Rounds

16 lateral lunges

16 Jumping squats

:30 plank

Activation: 4minutes

Applied Strength

Metcon (No Measure)

5 Rounds

Every :30

Deadlifts 1×8

Cossack Squats 1×8

Wallballs 1×8

Weighted Step-ups 1×8

DB elevated Stationary Lunges 1×8

after each round, rest 2:00

Metcon

8 Rounds/ 10 Cal AB Bike

Round 1:

Full body

Rounds 2:

Legs Only