Super Fun Friday – Let’s SWEAT!

Dec 3, 2020 | W.O.D.

Announcements

ZOOM LINK
https://zoom.us/j/94434469337?pwd=MGdnTDdJZTFGaHcxbTl0NHlaY2xtZz09#success

PASSWORD
95838

Bear Canyon CrossFit – SWEAT

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Warm Up:

( please get a slam Ball)

1. Jumping Jacks

2. Slam Ball

3. Air Squats with Slam Ball

4. Slam Ball Thrusters

5. Slam Ball

6. Toe Tap on Slam Ball

7. Front Lunges with Slam Ball

8. Slam Ball Russian Twists

9.. Slam Ball Weighted Sit Ups

10. Slam Ball

Plank Hold with hands on Slam Ball

SWEAT WOD

Metcon (No Measure)

Equipement needed:

Set of Dumbbells

Kettle Bell

Rower or Bike

Amrap:

3 Rounds:

8 minutes per round

1.min. Rower

1.min. DB Push Press- 35/25

1 min. of TTB

1 min. Rowing

1 min. American KB Swings 35/55

1 min. DB Snatch 35/25

1 min. Ball Slam

1 min. Push-Ups

rest 2 minutes

repeat for three rounds.

CORE ON CORE

40x20x10

DB Curls x 2

DB Flies x 2

DB Side Oblique Left x 2

DB Side Oblique Right x2

Plank Hold x 2

Have a beautiful Friday I will see everyone on Monday!

Zoom Workouts

SWEAT WOD

Metcon (No Measure)

Warm-Up

1.Jumping Jacks

2.Air Squats

3.Lunges L

4.Lunges R

5.Side Jumps

6.High KNees

7.Burpees

8.Push-ups

9.Sit ups

10. Plank

Workout:

3 rounds 8 minutes per round:

1 min per movement

1.Burpees

2.DB Snatch

3.DB Deadlift

4.Box Step ups

5.Sit-ups

6.Push- Ups

7.DB ManMakers

8. DB Push-Press