HAPPY FRIDAY…..

Apr 30, 2021 | W.O.D.

Bear Canyon CrossFit – SWEAT

View Public Whiteboard

warm up

Warm-up (No Measure)

40-20-10

1.Jumping Jacks

2.Front Lunges

3.Back Lunges

4.Air Squats

5.Burpees

6.KB Swings

7.KB High Pulls

8.KB Alternating Swings

9.KB Air Squats

10.KB Russian Twist

Metcon (AMRAP)

Metcon (No Measure)

New York Dust Off

For Time:

5 rounds

35 Kettlebell Deadlift 75/55

100 meter KB suitcase Carry

Then 4 rounds:

20 Pullups

30 Sit ups

Then 2 Rounds..

8 Hand Release Pushups

100 meter weighted KettleBell side shuffles

60 Synchro Burpees

CORE: 3rounds 40×20

Wind Wipers

Scissors

Reverse Sit-ups