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
1.Air Squats
2.Lunges right
3.Lunges left
4.Side Lunges
5.Qtr Squats
6.Full Quarts
7.1/2 Squats
8. KB Side left
9. KB Side Right
10. KB Sit-up
Workout #1
Metcon (No Measure)
3 sets of Band Running
ABS- 3 sets
BARBELL SIT-UPS X 10
BARBELL REVERSE SIT-UPS X10
WORKOUT #2
Metcon (No Measure)
EMOM 5 MINUTES:
10/7 CALORIES ON BIKE
6-11 MINUTES
50 BACK RACK LUNGES 95/65
12-17 MINUTES
EMOM
12/9 MIN ROW
18-25 MINUTES
7 ROUNDS
7 POWER CLEANS
7 TTB
BUY OUT: 50-40-30-20-10
SIT-UPS OR GHD