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Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

40-20-10

1.Air squats

2.Front Lunges

3.Back Lunges

4.Side Jump

5.Burpee

6.Dolphin Push-up

7.Push UP Side Plank

8.Hand to Elbow

9. Chata

10. Plank

SWEAT WOD

Metcon (No Measure)

AMRAP 8 Minutes

60 DU

15/12 Cal

15 Burpee to target

15 Wall Balls

rest 2 mins.

AMRAP 8 Minutes

40 DU

12/9 Cal

12 Burpees to target

12 Wall Balls

rest 2 minutes

AMRAP 8 Minutes

36 DU

9/6 Cal

9 Burpees to target

9 Wall Balls

GHD Sit ups and

pushups

5 rounds

10 GHD

5 Push-ups