Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
40-20-10
1. Jumping Jacks
2. Air Squats
3. Lunges Right leg
4. lunges left leg
5. Burpees
6. Pushups
7. Dolphin Pushups
8. Hands to ELBOW
9. Pushup side plank
10. Med Balls Cleans
Metcon (AMRAP)
Metcon (No Measure)
Monday WOD:
0-10 min.
4 Rounds:
200 m run
200m row
10-20 min.
5 Rounds:
10 DB Push Press 50/35s
10 Burpees
20-30 min.
6 Rounds:
15 Russian KB Swings 70/53
15 sit ups
30-35 min.
7 rounds
10 Plate Rows
10 Plate Push-ups