Announcements
5:30am Zoom class is ending this Friday (8/21)
Happy Birthday to Adam J.!!
Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
40-20-10
Row
Jumping Jacks
Side Jumps
Plate to Overhead
Plate side jumps
Pushup off plates
Plate Plank
Plate Down Dog
Plate jumps over
Row
Stretch and use bands
Workout #1
Metcon (No Measure)
0-9 minutes of work
Row 1000 meters
50 Alt DB snatches
9-18 minutes (2 rounds)
400 Run
25 wall Balls
18-27 minutes
Row 1000 meters
50 Alt. DB Snatches (50-35)
27-36 minutes
(2 rounds)
400 m run
25 Wall Balls
Core:
Challenge yourself
Wall Holds