Bear Canyon CrossFit – SWEAT

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Warm-up (No Measure)



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


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