Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

40-20-10

Jumping JAcks

Ski

Side Jumps

Squat Jumps

Feet to Hands

Donkey Kicks

Mountain Climbers

Scissor Crossovers

Banded Fire Hydrants

Banded Kick Backs

Metcon (AMRAP)

Metcon (No Measure)

0-4 Minutes AMRAP

50 Hang Power Cleans

50 Cal Row

5-9 Minutes AMRAP

40 Wall Balls

40 Double Unders

10-14 Minutes AMRAP

30 Plate to Overhead 45/25

30 Push-ups

15-19 Minutes AMRAP

20 Air Squats

20 Box Tricep Dips

20-24 Minutes AMRAP

10 Pull-Ups

10 Burpees

25-33 minutes AMRAP

Max Up Downs

CORE CORE CORE “STRETCH “

Applied Strength