Bear Canyon CrossFit – SWEAT
Friday Sweat (No Measure)
Happy to Move….
Lets do this as a partner workout:
Warm-up: 40-20-08
Core strengthening:
1.Slam Ball
2.Slam Ball Lunges
3.Slam Ball Squat
4.SlamBall Side Step
5.SlamBall Situps
6. SlamBall Russian Twist
7. Slam Ball Glute Bridge
8. SlamBall Crunch
***
Partner workout:
35 minutes of work:
200 meter run together or row
140 Double Unders
200 Meter run Together
100 Abmat sit-up
200 meter run
80 American KB Swings
200 Meter Run or Row
60 Goblet Squats 53/35
200 Meter run
40 TTB
200 Meter RUN
WHEN YOU FINISH GO BACK TO 12/9 CAL BIKE INSTEAD OF RUN OR ROW.
*** 50 GHD Situps
RX with Medicine Ball