Bear Canyon CrossFit – SWEAT
SWEAT WOD
Metcon (No Measure)
Warm Up:
40x20x10
1.Jumping Jack
2.Air Squats
3.Front Squats
4.Side Lunges
5. Burpees
6. Dolphin Push Ups
7. Pushup
8. Mountain Climbers
9. Pushup Side Plank
10. Plank Hold
Metcon (AMRAP)
Metcon (No Measure)
Full Body Crusher…..
3 Rounds…”Full Body Circuit”
1 min Max- American KB Swings 53/35
1 min Max Box Jumps
1 min Barbell Thrusters 45/35
1 min Max Tricep Dips off a Box
1 min Rest
Rest 2 Mins….
3 Round “Core Circuit”
1 Min. Plank
1 Min. Max TTB
1 Min Max Russian Twist with heavy plate
Rest 2 Mins….
4 Rounds..”Cardio Circuit”
1 min. Bike
1 min. Rowing
Core- 100 Sit ups….