Bear Canyon CrossFit – SWEAT
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