Announcements
ATTENTION BEARS!
Please find below our new quarterly survey.
https://docs.google.com/forms/d/e/1FAIpQLSe9I-Yq2xO15Ad33q84Fe2DZjJ6eyaJ8h1jnu6AQo-62IcOuw/viewform?usp=sf_link
Thanks!
Lorenzo, Amy, and Bear Canyon Coaches
Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
40-20-10
1.Air Squats
2. Lunges
3. KB Swing
4. KB Squat
5. KB High Pull
6. KB Alternating
7. KB Sit ups
8. KB Russian Swing
9. KB Legs over
10. KB Plank
SWEAT WOD
Metcon (AMRAP – Rounds)
M.I.R
AMRAP with Partner
station 1-Michalski
0-10 minutes
Partner A:
23 Wall Balls
53 DU or Singles
Partner B:
Ab Mat Sit ups
Station 2 IBVINE
10:01-20:00
Partner A:
30 Alternating DB Snatches 50/35
14 Box Jumps 24/20
Partner B: performs Wall Sits
Station 3 Rittner
20:01-30:00
12 Hang Cleans HAP
200 Meter Run
Partner B:
Push-ups
ABS- Wheel Roll outs 10x 5