Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
Warm-Up
40-20-09
1.Jumping Jacks
2.Sumo High Knee
3.Air Squats
4.QTR Squats
5.Side Lunges
6. Push-Up Side Plank
7. Down Dog to Plank
8. Mountain Climbers
9. Plank Scissors
Workout #1
Metcon (No Measure)
30 seconds x 9
10 seconds off
Ring Holds-back and forth
Ring Push-ups
Ring Plank
WORKOUT #2
Metcon (No Measure)
For Time: 35 minute time Cap
Three Rounds:
50 Russian Swings 53/35
25 Box Jumps
Three Rounds:
21 Wall Balls
15 Pull Ups
then into….
25 Ball Slams
1000 Meter Row
25 Wall Ball Squat Cleans