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Components
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
Friday 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
Friday SWEAT........
warm up
40-20-10
1.Air Squats
2. Lunges
3. KB Swing
4. KB Squat
5. KB High Pull
6. KB Alternating
7. KB Sit ups
8. KB Russian Swing
9. KB Legs over
10. KB Plank
SWEAT WOD
Metcon (AMRAP - Rounds)
M.I.R
AMRAP with Partner
station 1-Michalski
0-10 minutes
Partner A:
23 Wall Balls
53 DU or Singles
Partner B:
Ab Mat Sit ups
Station 2 IBVINE
10:01-20:00
Partner A:
30 Alternating DB Snatches 50/35
14 Box Jumps 24/20
Partner B: performs Wall Sits
Station 3 Rittner
20:01-30:00
12 Hang Cleans HAP
200 Meter Run
Partner B:
Push-ups
ABS- Wheel Roll outs 10x 5
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 19, 2021
Male Clients
Female Clients
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