Announcements
Happy Birthday to Nick C.!!
Bear Canyon CrossFit – SWEAT
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