Announcements
Happy Birthday to Sara F. and Jake B!!
Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
40-20-10
1.Jumping Jacks
2.Side Jumps
3.High Knees
4.Burpees
5.Front Lunges
6.Back Lunges
7. Air Squats
8. Push ups Side Plank
9. Hand to elbow
10. Dolphin Push-ups
Metcon
Metcon (No Measure)
Friday HERO WOD
WHITTEN
5 Rounds:
22 Kettle Bell Swings
22 Box Jumps or step ups
400 Meter run or Row
22 Burpees
22 Wall Balls 20/14
Time Cap of 40 minutes