Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

40-20-10

1.SLAM BALL

2.JUMPING JACKS

3.SLAM BALLS

4.AIR SQUATS

5.SLAM BALLS

6.BURPEES

7.SLAM BALLS

8. DOLPHIN PUSHUPS

9. SLAMBALLS

10. PLANK

Workout #1

Metcon (No Measure)

NO REST BETWEEN SECTIONS

every 3 mins x 3 Rounds

250 Row

15 Wall Balls 20/14

12 Alt DB Snatch 45/30

9 TTB

every 3 mins x 3 Rounds

200m Run

15 Wall Balls

12 Alt DB Snatch

9 TTB

every 3 mins. x 3 rounds

250 ROW

12 Wall Balls

10 Alt. Db Snatch

8 TTB

every 3 mins x 3 rounds

200 m Run

12 Wall Balls

10 Alt. DB Snatch

8 TTB

ABS;

100 sit-ups