Announcements
Happy Birthday to Crystal H.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
25 Jumping Jacks
25 High Knees
50 SU
25 Plank Jacks
25 Russian Swings
Metcon
2k Row (Time)
Max Effort 2k Row
Yes 2000 for Men and Women
120 Cal Bike
Can you go sub 7 or 8
12 Min Cap
Zoom
If no cardio equiptment
8 min AMRAP
Burpee
Metcon
Swinging Annie (Time)
Swinging Annie
DU
KB Swings (55#/35#)
Ab mat Sit Ups
50-40-30-20-10 Reps of each
SU X 2
American KB Swing
Scale Accordingly
Extra Credit
Metcon (No Measure)
Stretch
Work on mobility