Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

40-20-10

1.Jumping Jacks

2. Air Squats

3.Lunges right

4. Lunges left

5. Air Squats

6. Mountain climbers

7. DownDog to Plank

8. Cherry Pickers

9. Russian Twist

10. Reverse Sit-ups

Workout #1

Metcon (Time)

Lets Play…..

Three Rounds for Mental Wellness:

50 Russian Swings 53/35

25 Box Jumps

add 10 Pushups after each round

then….

Three Rounds for Stronger Core….

21 Wall Balls

21 Pull-Ups

add 10 Burpees after each round

One rounds for Health…

400 Meter Single Arm Farmer Carry

50/70

800 Meter Row or Run

400 Meter Single Arm Farmer Carry

10 Ring TTB so you feel badass!

ABS—–

GHD-

50.40.30.20.10

PVC Sit-ups

50-40-30-20-10