Announcements
ZOOM LINK
https://zoom.us/j/94434469337?pwd=MGdnTDdJZTFGaHcxbTl0NHlaY2xtZz09#success
PASSWORD
95838
Bear Canyon CrossFit – SWEAT
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