Announcements
ATTENTION BEARS!
Sweatshirt orders are due this Friday, Dec. 10th. Sign up before it’s too late!
Also, if you’re looking for a partner for the Night Bear Before Xmas.. let’s get on it and find one.
Please check your home addresses and fix if you don’t live there any longer.
Thanks!
Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
40-20-10
Rig Run Warm Up
Workout #1
Metcon (No Measure)
ABS: 40-20-10
pelvic tilt knee lift
Cross knee shoot out -Left
Cross knee Shoot out- Right
Cross Knee lift leg
Knees in and out head off the floor
Cherry Pickers
Knees bent arms reach left
Knees bent arms reach right
Reverse sit up
Regular sit up
WORKOUT #2
Metcon (No Measure)
20 minutes to finish…
4 Rounds
Run 400 Meters
Row 400 Meters
20 Front Rack Lunges 95/65
2nd Round-Front Squats
3rd Round- Back Squats
4th Round- Barbell Overhead Squats
Rest 2/5 minutes
12 minutes to Finish—
50-4030-20-10
weight 53/35