Announcements
ZOOM LINK
https://zoom.us/j/94434469337?pwd=MGdnTDdJZTFGaHcxbTl0NHlaY2xtZz09#success
PASSWORD
95838
Happy Birthday to Sebastian Xie and Jay Jordan!
Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
40-20-10
1. Jumping Jacks
2.Side Jumps
3.Wall Ball Taps
4.Jump over Wall Balls
5.Wall Ball Slams
6. Russian Twist
7. Sit-ups
8. Wall Ball Planks
9. Wall Ball Planks in/out
10. Burpees with wall Ball Slam
SWEAT WOD
Workout #1
Metcon (No Measure)
Metcon
0-5
1 Round
400 Meter Run
500 M Row
5-10
21-15-9
DB Deadlift 70/50’s
Biox Jumps
10-15
1 Round
400 Meter Run
500 M Row
15-20
100 Ball Slams 30/20
25-30
1 Round
400 M Run
500 M Row
Core Plank Work-
3 Rounds
Use plates for weighted planks