Announcements
Don’t forget on Labor Day Monday Sept 7 we only have 9/10:15/11:30 classes! Come and WOD and then enjoy the rest of the day with family and friends!
Happy Birthday to Zach S.!!
Bear Canyon CrossFit – Functional Body Building
Warm-up
Warm-up (No Measure)
2 Rounds
5 cal bike Legs only
6 walking lunges
3 jumping Squats
Roll Out
Metcon
Metcon (No Measure)
Glute Bridges and Elevated Lunges
5 x12 every 3 minutes
Build to a Heavy sets. Weights should be challenging.
Metcon:
150 Calories on Rower or Bike
every 2 Minutes 5 Wall Balls