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Don’t forget your personal chalk buckets!
Bear Canyon CrossFit – SWEAT
SWEAT WOD
Warm Up:
Jumping Jacks
High Knees
Jump Squats
Front Lunges
Back Lunges
Side Lunges
Mountain Climbers
Elbow to Hand Push-ups
Push-up tp Side Plank
Plank Star FIsh Left
Plank Star fish right
Plank to Twist each side
Stretch out
Metcon
0-10
10 rounds
3 Devil Press 35/25
9 Wall Balls
11-15minutes
50 calorie Row or BIke
15-25 minutes
10 Rounds
3 Devil Press
9 Box Jumps
26-30 minutes
50/35 cal BIke or Row
30-36 minutes
50 DB Russian Twist
AB
Challenge
10 sets of 10 Sit -ups
10 Sets of 10 Glute Bridges
10 sets of 10 Alternating V-Ups
Have a BEAUTIFUL FRIDAY