Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
40-20-10
1. Jumping Jacks
2. Slam Ball
3. Slam Ball Squat
4. Slam Ball Tap
5. Slam Ball Lunges
6. Slam Ball
7. Slam Ball Pushup
8. Slam Ball plank
9. Slam Ball Russian Twist
10. Slam Ball Sit-ups
Metcon (AMRAP)
Metcon (No Measure)
AMRAP
15 minutes to Finish…
50/40 Cal Row
50 Box Jumps
50 Slam Balls
50/40 Cal Bike
50 Sit-ups
Rest 3 Minutes
10 Min to finish…
30/24 Cal Row
30 Box Step-ups
30 Slam Balls
30/24 Cal Bike
30 Sit-ups
Rest 2 Mins
5 Min to finish…
15/12 Cal Row
15 Box Step Ups
15 Slam Balls
15/12 Cal Bike
15 Sit-ups
Buy Out:
100 Wall Ball Sit_ups with a partner