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
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