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Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
40-20-10
1.Jumping Jacks
2.Air Squats
3.Front Lunges
4.Back Lunges
5.Cossack Squat
6.Burpees
7.Dolphin Push-up
8. Push-up
9. Push up side plank
10. Plank
Metcon (AMRAP)
Metcon (No Measure)
Hero WOD ALICE:
4 rounds for time:
Partner workout
300 Meter Run together
30 Power Cleans
30 Burpees
30 Calories on Bike
30 Air Squats
30 Alternating Lunges
30 Calories on Bike
30 Deadlift (30Kg)
30 Ball Slams
30 Calories on Bike or Rower
Buy Out:
300 ABMat Sit-ups