Announcements
Happy Birthday to Bobby J!
Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
Friday Warm UP:
40-20-10
1. Jumping Jacks
2. DB Flies
3. Burpees
4. DB Curls
5. Air Squats
6. DB Thrusters
7. Dolphin Pushups
8. DB Sit-ups
9. DB Plank Pass throughs
10. DB Push -Ups
Workout #1
Metcon (No Measure)
Friday FUN
5 Rounds
10 wall Balls
10 AirSquats
25 Ab Mat Sit-UPs with 25 Plate
21-15-9
Front Squats
Push Press
Pull Ups
Deadlifts
Calorie Row
Heavy As Possible
25 Ab Mat Sit-Up with 25 Plate
CORE Strength work