Announcements
10:30 Class THIS Saturday 7/8 is canceled for the BULLET PROOF YOUR SHOULDER SEMINAR! Spot still available, sign up now to learn how to protect your shoulders from injury and improve shoulder range of movement.
Bear Canyon CrossFit – WOD
“Lansky” (AMRAP – Reps)
20 minute EMOM, Alternate each minute:
Minute 1: 15/11 Calorie Echo Bike
Minute 2: 15 GHD Sit-Ups or 20 V-Ups
Minute 3: 15/12 Calorie Row
Minute 4: -Max Lateral Burpees Over the Rower
Rest 4:00 minutes
12 minute EMOM, Alternate each minute:
Minute 1: 15/11 Calorie Echo Bike
Minute 2: 15 GHD Sit-Ups or 20 V-Ups
Minute 3: 15/12 Calorie Row
Minute 4: -Max Lateral Burpees Over the Rower
RPE: 9/10
Rx+:
20 minute EMOM, Alternate each minute:
Minute 1: 18/13 Calorie Echo Bike
Minute 2: 20 GHD Sit-Ups
Minute 3: 20/16 Calorie Row
Minute 4: -Max Lateral Burpees Over the Rower
Rest 4:00 minutes
12 minute EMOM, Alternate each minute:
Minute 1: 18/13 Calorie Echo Bike
Minute 2: 20 GHD Sit-Ups
Minute 3: 20/16 Calorie Row
Minute 4: -Max Lateral Burpees Over the Rower
Level 2:
20 minute EMOM, Alternate each minute:
Minute 1: 12/9 Calorie Echo Bike
Minute 2: 15 Tuck Ups
Minute 3: 12/10 Calorie Row
Minute 4: -Max Lateral Burpees Over the Rower
Rest 4:00 minutes
12 minute EMOM, Alternate each minute:
Minute 1: 12/9 Calorie Echo Bike
Minute 2: 15 Tuck Ups
Minute 3: 12/10 Calorie Row
Minute 4: -Max Lateral Burpees Over the Rower
Level 1:
20 minute EMOM, Alternate each minute:
Minute 1: 9/7 Calorie Echo Bike
Minute 2: 15 Abmat Sit-Ups
Minute 3: 9/7 Calorie Row
Minute 4: -Max Lateral Burpees Over Line
Rest 4:00 minutes
12 minute EMOM, Alternate each minute:
Minute 1: 9/7 Calorie Echo Bike
Minute 2: 15 Abmat Sit-Ups
Minute 3: 9/7 Calorie Row
Minute 4: -Max Lateral Burpees Over Line