Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
40-20-10
1. Air Squat
2. Side Jumps
3. Squat Tap
4. QTR Squat
5. In Place Lunges
6. Knee Raises
7.Squat Jump
8. Cherry Pickers
9. Glute Raises
10. PVC sit-ups
SWEAT WOD
Metcon (No Measure)
0-27 minutes
3 rounds
8 minutes
400 m run
400 m row
into AMRAP:
6 Bench Press
6 Pull Ups
-rest 90 seconds after each round.
– start where you left off on the AMRAP
30-35 minutes
5 rounds
45 second
Heavy DB Sit-Up
Anchor your feet on the heavy sit-ups