Bear Canyon CrossFit – SWEAT

View Public Whiteboard

warm up

Warm-up (No Measure)

40-20-10

1.Jumping Jack

2. Lunges

3. Air Squats

4. Side Lunges

5. Burpees

6. Dolphin Pushups

7. PushUps side Plank

8. Downdog Plank

9. Hand to Elbow

10. Mountain Climbers

Metcon (AMRAP)

Metcon (No Measure)

Partner Hero Wod:

SEALS

Buy in:

2,005 Ski or

2,005 Row

Then 15 Rounds:

12 Dumbell Thrusters 2×50/35

10 Stone to Shoulder

100/70

Cash Out: 2,947 Bike or Row

*** every 7 minutes perform 22 Burpees (each)

40 min. Time cap