Bear Canyon CrossFit – SWEAT

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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….