Bear Canyon CrossFit – SWEAT

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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