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. High Knees

5. Sumo High Knees

6. Pushup left/right

7. Mountain Climbers

8. Dolphin Push-ups

9. Elbow to Hand

10. Plank Hold

Metcon (AMRAP)

Metcon (No Measure)

1 minute on 30 seconds off.

A. Rowing

B. Wall Balls

A. Barbell- add weight as you go.

B. KB Swings – American

A. Glute Bridge

B. Barbell Rollout

50-40-30-20-10

Ab Sit-ups

Push-Up