Announcements
ZOOM LINK
https://zoom.us/j/94434469337?pwd=MGdnTDdJZTFGaHcxbTl0NHlaY2xtZz09#success
PASSWORD
95838
Happy Birthday to Mark Smith and Nicole Kapnison!
Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
40-20-10
1. Jumping Jacks
2. KB Swing Russian
3. KB Swing American
4. KB High Pull
5. KB weighted Lunges
6. KB Switch
7. KB Air Squat
8. KB Russian Twist
9. KB Sit-up
10. Plank hold
SWEAT WOD
Metcon (No Measure)
35 Minute AMRAP
10 Calorie ROW
20 Wall Balls
300 Meter Run
40 American Kettle Swing 53/35
50 Push-ups
60 SDLHP ( empty Bar)
70 Front or Back Lunges – empty bar
80- Sit-ups ( can be weighted)
90- Air Squats
100- Jump Ropes
When completed start back up at the top of the workout.