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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
WEDNESDAY SWEAT - Bear Canyon CrossFit
Class
(All)
SWEAT AM 9:30
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
WEDNESDAY SWEAT
Warm-up
40-20-10
1.Jumping Jacks
2.Slam Ball
3.Front Lunges
4.Slam Balls
5.Air Squats
6.Slam Balls
7.Downdog to Plank
8.Slam Balls
9. Dolphin Push-ups
10. Slam Ball
SWEAT WOD
Metcon (No Measure)
Metcon
15 minutes to get as far as possible....
3-6-9-12-15-18-21-24...
DB Squat Clean thrusters 35/20
*10 cal bike after each set
Rest 3 minutes
15 minutes to get as far as possible...
3-6-9-12-15-18-21-24
Devil Press 35/20s
10 Wallballs after each set.
Rest 3 minutes
400m Single Arm KB Farmer Carry 53/35lb.
*don't switch arm till you reach the 200m mark.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 14, 2020
Male Clients
Female Clients
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