Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
40-20-10
1. Jumping Jacks
2. Front Lunges
3. Jump Squats
4. Air Squats
5. Burpees
6. Plank Scissors
7. Dolphin Pushups
8. Mountain Climbers
9. Push up Side Plank
10. Plank Holds
Metcon (No Measure)
Hero WOD
Trooper Joshua Miller
for Time:
Cash-In:
209 Single -Unders
6 Rounds
7 Air Squats
7 Push-ups
7 Box Jumps
7 Ball Slams
7 Back Squats
7 DB or Barbell Lunges- 45/35
100 Meter Row
Each Round increase row by 100 meters
Buy Out
3 Rounds:
10 DB Curls
10 DB Flies
10 DB Side Crunches- L
10 DB Side Crunches -R