Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

40-20-10

1.Jumping Jacks

2. Air Squats

3. Lunges

4. Back Lunges

5.JUmp Squats

6. BUrpees

7. Dolphin Pushups

8. Pushup to Plank

9. Down dog to plank

10. Plank Hold

SWEAT WOD

Metcon (No Measure)

Metcon:

4 min AMRAP

Row 30/20 Calories

Max Barbell push Press

75/55

Rest 2

4 min AMRAP

25 BUrpees

rest2

4 min AMRAP

Bike 30/20 cal.

Max TTB

Rest 2

4 MIn AMRAP

25 Barbell Pushup 75/55

Max Calories on the Rower

Rest 2

4 Min AMRAP

25 KB Swings 53/35

Rest 2

4 Min AMRAP

25 TTB

Max Cal on Bike

Rest 2

ABS 100 Sit-ups