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Bear Canyon CrossFit
Program
BCCF Barbell Club
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SWEAT
WOD
Date
Workout
Legs and Back - Bear Canyon CrossFit
Class
(All)
Functional Body Building 9:30 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
Legs and Back
warm up
Keep Rollin, rollin, rollin for 5:00
then
2 Rounds
10 Squats
10 Lateral Lunges
1:00 min on bike
Applied Strength
Metcon (No Measure)
Supinated Grip Deadlift
5x12
into
Double KB RDL
5x6
Every 2:30
When you supinate your grip for deadlifts be sure to start light with your loads. You don't want to put a ton of strain on the biceps right away as this can lead to pulls and strains.
Applied Strength
Metcon (No Measure)
EMOM 12 minutes
:Even/ :Odd
even: KB Reverse Lunges
odd: 9 Jumping Back Squats #55/#75
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 05, 2020
Male Clients
Female Clients
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