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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
Happy Monday........ - 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
Happy Monday........
warm up
40-20-10
1.Row
2. KB Swing Russian
3. Row
4. KB Squat
5.Row
6. KB Sumo High Pull
7. Row
8. KB Swing American
9. KB Russian Twist
10. KB Weighted Sit-ups
40-20-10
1.Row
2. KB Swing Russian
3. Row
4. KB Squat
5.Row
6. KB Sumo High Pull
7. Row
8. KB Swing American
9. KB Russian Twist
10. KB Weighted Sit-ups
Metcon (No Measure)
ABS-
2 rounds 2 minutes for each round
1.GHD sit ups (scale: is regular sit ups or PVC sit-ups)
2.V-Ups
3.Cherry Pickers
3 people on GHD, switch every 2 minutes.
Metcon (No Measure)
35 Minute AMRAP
10 Calories on Rower
10 Calories on BIke
10 DB Snatch 55/35
10 Barbell Back rack Lunges
10 Ball Slams
10 KB Swings
as many rounds as you can in 35 minutes.
Happy Monday
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 27, 2021
Male Clients
Female Clients
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