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. AIrSquats
2. Lunges
3. Air Squats
4. KB High Pulls
5. KB Swing
6. KB Switch hand
7. KB Situps
8. KB Russian Twist
9. Reverse sit ups
10. Plank Hold
Warm-up (No Measure)
40-20-10
1. AIrSquats
2. Lunges
3. Air Squats
4. KB High Pulls
5. KB Swing
6. KB Switch hand
7. KB Situps
8. KB Russian Twist
9. Reverse sit ups
10. Plank Hold
Metcon (AMRAP)
Metcon (No Measure)
Teams of 2
35 mins to get as far as you can….
50 calories row or bike
50 DB Deadlifts 70/50
50 calories
50 DB Box step overs 24/20″ (50/35)
50 calories
50 pullups
40 of that again,30, 20, 10
one partner works while the other rests.
row , bike or ski or change it up as you go……