Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

Warm Up:

40-20-10

1.Jumping Jacks

2.Lunges

3.Side Lunges

4.Back Lunges

5. Air Squats

6. Burpees

7. Dolphin Pushups

8. Push Up Extend

9. Mountain Climbers

10. Downdog to Plank

Metcon (AMRAP)

Metcon (No Measure)

Every 2 minutes x 4 rounds

200 M Run

15 Wall Balls

Rest 1 minute

Every 2 Minutes x 4 rounds

250m Row

15 American KB Swings

53/35

Rest 1 minute

Every 2 mins. x 4 Rounds

200 m Run

15 Wall Balls

Rest 1 minute

Every 2 minx 4 Rounds

250n m Row

15 American KB Swings 53/35

Accessory work

Metcon (No Measure)

Core:

3 Rounds: 60×20

Heavy Russian Twist

Barbell Situps

Reverse Sit-ups