Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

40-20-10

1.Jumping Jacks

2.Side Jumps

3;.Weight Taps

4.Weight Squats

5.Weight Floor to OverHead

6. Sit up weighted

7. Reverse Sit-up

8. Russian Twist weighted

9. Dolphins Push-Up

10. Weighted Plank

SWEAT WOD

Metcon (No Measure)

Cardio Crusher…..

Core,Cardio Monday

0-15 minutes…..

3 Rounds:

30/25 cal Row

20/15 Bike

10 DB Thrusters 45/30

15-30 mins….

200 meter Single Arm KB Famer Carry 70/53

100 DB Weighted Situps

200 M Singel Arm Farmer Carry

30-40min

50 Plate ground to overhead (45-25)

50 Russian Twist (5 Pound plate)

50 Bodyweight Tricep Dips off Bench

Plank until 40 min mark………