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Bear Canyon CrossFit – SWEAT

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SWEAT WOD

Warm-up

Metcon (No Measure)

40/20

1 Jumping Jacks

2 Air Squats

3 Side Lunges

4 Front Lunges

5 Side Jumps

6 Quick Feet

7 Quarter Squats

8 Pike Burpees

9 Dolphin Pushups

10 Push-up to side plank

Metcon

Metcon (Time)

1000M Row 60/50cal Bike

50 Wallball

50 Deadlifts 135/95

50 Pushups

750M Row 40/30 bike

35 Wallball

35 Deadlift

35 Push-ups

500M Row 30/20 bike

25 Wallball

25 Deadlift

25 Push-ups

Sub sit-ups for push ups