Bear Canyon CrossFit – SWEAT
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………