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Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
40-20-10
1.Jumping Jacks
2. Air Squats
3. Side Lunges
4. QTR Squats
5. WallBall Twist
6. WallBall Taps
7. WallBall Jumping Squats
8. Wallball Planks
9. WallBAll Russian Twist
10.Sit-ups with WallBall
Metcon (AMRAP)
Metcon (No Measure)
Time Cap for 35 Minutes…
200 Meter Row or Run
60 Double unders or 120 Singles
200 Meter Run or Row
50 Air Squats
200 M
40 Box Jumps
200M
30 KB Swings
200 M
20 WallBalls
200M
10 Burpees
200 M
20 WallBalls
200 M
30 American KB Swings 55/35
200M
40 Box Jumps
200M
50m AirSquats
200M
60 Double Unders
200M
Core:::::::: 3 Rounds
15 Banded CTB
15 Diamond Push-ups
15 V-Ups