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Don’t forget your personal chalk buckets!
Bear Canyon CrossFit – SWEAT
SWEAT WOD
Warm UP: 1 minute on 20 seconds off
Jumping Jacks
Jumping Squats
Side Jumps
Toes to Hands
Plate Taps with feet
Frog Leap to Shuffle
Row or Bike
Ball Slam
Knee ups
Super man on Bar
Workout: Metcon
10 Rounds
7 Front Squats
7 TTB/ Knee ups/ Sit-ups
8 Rounds
8 Wall Balls
7 Lateral Burpees over the bar
6 Rounds
10/7 calorie Bike or Row
10 Air Squats
10 American Kettle Bell Swings
Max Russian Twist with a 5 pound plate