Bear Canyon CrossFit – SWEAT
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