Announcements
Happy Birthday to Thomas Richardson!
Bear Canyon CrossFit – SWEAT
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