Announcements
Happy Birthday to Kelly P.!!
Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
40-20-10
1.Jumping Jacks
2.Slam Balls
3.Side Jumps
4.Slam Balls
5.Front Lunges
6.Sit Up Slam Balls
7.Slam Ball Pass
8. Burpee Slam Ball
9. Slam Ball Squats
10. Plank
Metcon
Metcon (No Measure)
FUN, FUN, FUN! LETS SWEAT
Every 5 min. x 4 Rounds
200m Run
250m Row
20 KB Swings 55/35
Max Pull-Ups
Rest 3 Minutes
Quality Reps:
30 DB renegade rows
30 Slam Balls
30 Reverse Sit-ups
30 Push Ups
30 Slam Balls
30 DB renegade rows
CORE, CORE, CORE!!!