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Happy Birthday to Christian G.!
Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
Warm Up:
40-20-10
1.Jumping Jacks
2. Air Squats
3.High Knees
4. Burpees
5. Side Jumps
6. Jumping Squats
7. Dolphin Pushups
8. Regular Push-ups
9. Downdog to Plank
10. Plank Hold
Workout #1
Metcon (No Measure)
Metcon for time:
4 Rounds:
200 Meter Row
12 Burpees
3 Rounds:
5 Devil Press 55/35
400 Meter Row
2 Rounds
200 Meter
12 Burpees
1 Round
5 Devil Press
400 Meter Row
Core ON Core:
3 Rounds:
25 PVC Sit-Ups
25 Reverse Sit-Ups