Announcements

Happy Birthday to Thomas Richardson!

Bear Canyon CrossFit – SWEAT

View Public Whiteboard

warm up

Warm-up (No Measure)

40-20-10

1. Air Squats

2. Quarter Squats

3. Sumo High Knees

4. Air Squats

5. Front Lunges

6. Back Lunges

7. Squat Left foot

Squat Right foot

8. Burpees

9. Plank Jacks

10. Dolphin PUsh-ups

SWEAT WOD

Metcon (No Measure)

Metcon

EMOM x 3 minutes

45 Sec Plank

EMOM x 3

12/9 Cal Row

EMOM x 3 minutes

45 sec Plank

EMOM x 3 Min

12/9 Cal Row

EMOM x 3 Mins

10 DB Deadlift 70/50

EMOM x 3 min

12/9 Min Row

EMOM x 3

10 DB Deadlift

EMOM x 3

12/9 Cal Row

EMOM x 3

15 Box Jumps

EMOM x 3

12/9 Cal Row

EMOM x 3

Box Jumps

EMOM x 3

12/9 Cal Row

NO rest between each 3 minute section

36 Minute workout

Make Sure both DB sides touch the floor