Announcements

Happy Birthday to Kelly P.!!

Bear Canyon CrossFit – SWEAT

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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!!!