Bear Canyon CrossFit – SWEAT
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