Bear Canyon CrossFit – SWEAT

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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