Announcements
ATTENTION BEARS!
New morning schedule starts Monday, 11/15/2021.
5:30AM and 6:30AM classes!
Please find below our new quarterly survey.
https://docs.google.com/forms/d/e/1FAIpQLSe9I-Yq2xO15Ad33q84Fe2DZjJ6eyaJ8h1jnu6AQo-62IcOuw/viewform?usp=sf_link
Thanks!
Lorenzo, Amy, and Bear Canyon Coaches
Bear Canyon CrossFit – WOD
Metcon (No Measure)
E2M x 5 sets
10 Barbell Bulgarian Split Squats
rest 2 Min
Into
10 Min EMOM
10x Wallballs
3-5 Strict Pullups
*both on the same minute
Rest 2 mins
12 Min EMOM
1) 10-20 Deficit Pushups (2 sec. negative, 1 pause at the bottom)
2) 15 Double Dumbbell Skullcrushers (laying on the floor)
3) 25 Abmat situps (weighted for extra challenge)
Last
3 Sets of Barbell “21’s”
7 curls- from bottom to -90
7 curls- from 90 > Top
7 Curls- Full ROM