Announcements

THIIIS Weekend!
Saturday 3rd – Metro 2 Memorial Fundraiser 8 & 9:30am only
Monday 5th – Labor Day 9 & 10:15 only
Open community workouts: please bring your friends from outside the gym

Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

40-20-10

1.Jumping Jacks

2.Air Squats

3.Lunges left

4.Lunges right

5.Sumo Squat

6. Sit-ups

7. V-ups

8. Reverse Sit-ups

9. Cherry Pickers

10. Glute Bridges

Workout #1

Metcon (No Measure)

Lets get a sweat on…..

0-4 Mins

30 Wall Balls

30/25 Cal Row

5-9 Mins

30 TTB

30 Burpees

10-14 Mins

30 Push Press

30 American KB Swings

15-19 Mins

50 Russian Twist with KB 53/35

20-24 Mins

30n Push Press

30 American KB Swings

25-29 Mins.

Max Back Squats 95/65

30-34 Mins.

Max Glute Bridges