Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

40-20-10

1.Jumping jacks

2.Air Squats

3.Side Lunges

4.Wall Ball Taps

5.Wall Balls jUmp overs

6.Wall Ball Slams

7.Wall Ball Sit ups

8.Wall Twist

9.Wall Ball Plank

10.Wall Ball forward (core)

Metcon

Metcon (No Measure)

Fun Upper Body Push…….

Every 3 minutes for 10 Rounds:

300 Meter Row

12 DB Bench Press

7 Pull Ups

Rest 2 Minutes

ABS>>>>>>>>

10 minutes to get as far as you can….

10 Barbell Sit-ups

10 Reverse Barbell Sit-ups

9,9,8,8,7,7,6,6,5,5,4,4,3,3,2,2,1,1