Announcements
Happy Birthday to Curtis P. and Gardon T.!!
Bear Canyon CrossFit – Open Gym
Sweat WORKOUT
Warm up x2 rounds
Jump Rope -1 minute
Air Squats – 1 minute
Workout 40/20 x 3 rounds
1. Jumping Jacks
2. Lunge Pump Switch
3. Slap Jump
4. Sumo Hop- back and forth
5. Surfer Squats
6. Push-Up Cross Touch with hand
7. Plank hold hand to elbow
8. Chatarunga
9. Bulgarian Squats- Left leg with weights
10. Bulgarian Squats- Right leg with weights
11. Deadlift one leg Right – use a DB or KB
12. Deadlift one leg Left – use with DB or KB
Core: 2 rounds
Wall sits
Wall sits weights over head
Wall Sits knees in and out
Wall Sits legs in and out
Wall Sits with weighted curls