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Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

Glute Activation (roller/hipcircle)

4:00 min

then

2 Rounds

10 Burpees

10 jumping squats

10 Lateral Lunges

then

2:00 min

banded barbell warmup

Applied Strength

Metcon (No Measure)

Every 3:00

5x 10

Barbell Glute Bridge ( bench) HAP

(3 sec pause at the top)

into

5×12 (6 alt)

Single legged dumbbell DL

Metcon

Metcon (No Measure)

5 rounds

3:00 minutes to complete:

10 DB lateral step-ups

10 DB Squats

10 DB DL

10 DB Thrusters