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Components
Metcon
Bar Muscle-ups
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
Sunday Funday - Bear Canyon CrossFit
Class
(All)
WOD: 9:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Sunday Funday
Metcon (AMRAP - Rounds and Reps)
30 Min Cap:
20 Burpees
400m Run
18 Burpees
400m Run
16 Burpees
400m Run
14 Burpees
400m Run
12 Burpees
400m Run
10 Burpees
400m Run
Remaining Time:
50 situps
50 Russian KBS
1:00 plank
* if you finish cycle through rounds of the 50/50
*Score is how many situps and kbs, plank is 1 rep
Accessory work
Bar Muscle-ups (15 Min of Skill work)
Bar Muscle-ups
Take 15 mins to work on Bar MUS. Jumping > Banded> Unassisted.
if able to complete work on linking multiple together as an EMOM. 2-3 Reps for 10 MIns
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, May 09, 2021
Male Clients
Female Clients
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