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Components
Metcon
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Comp Track
Modified CrossFit
Onboarding
Open Gym
Private Coaching
Recovery Room
Savage Saturdays
Strongman Sunday
SWEAT
Travel WOD
WOD
Date
Workout
Thursday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:30
AM WOD 11:30
PM WOD 3:30
PM WOD 4:30
PM WOD 5:30
PM WOD 6:30
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (1/1)
Workout
Thursday
Warm-up
Trainers Choice (No Measure)
Gymnastics
Metcon (No Measure)
False Grip Ring Row
E1:30
5x5
Advanced
5x10 Feet Elevated
Metcon (No Measure)
False Grip Swing on Rings
5 Sets
E 1:30
8-10
Metcon (No Measure)
False Grip Hanging Hip Thrust
E1:30
5x10
Metcon (AMRAP - Reps)
Seated Muscle Up with Band
Take 10 Min to get as many as possible
If you have muscle ups use this time to work on strict MU
Extra Credit
Metcon (AMRAP - Reps)
AMRAP 12 Minutes
36 Double Unders
18 Wallballs 20/14lbs
Careful not to get too dizzy during this whirlwind of fitness. The last three Opens have showed us the importance of being able to stay moving at a blistering pace through "easy" sets. Don’t take your foot off the gas.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 23, 2020
Male Clients
1
Jason
Hoy
AM WOD 6:30
5 Reps
Female Clients
1
Private
AM WOD 6:30
15 Reps
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