Bear Canyon CrossFit – SWEAT
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