Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
Warm-Up:
Warm-up (No Measure)
40-20-10
1.Jumping JAcks
2. Air Squats
3. High KNees
4. Ball Tap
5. Ball Slam
6. Ball Twist
7. Ball Sit-up
8. Russian Twist
9. Ball Plank Hold
10.Ball Pushup
Workout #1
Metcon (No Measure)
TEAM 1776
For Time In team of 2 or 3
Kettlebell Swings 53/35
Box Jumps
Air Squats
Push-Ups
BUrpees
Sit-ups
Rowing (Calories)
Double Unders
Wall Balls
Ball Slams
DB Push Press 45/35
As a team complete 1776 reps involving all movements in any order….. Maybe you do only 1 Burpee…
Happy Friday..
Accessory work
Metcon (Time)
10.9.8.7.6.5.4.3.2.1
Rower Knee ins
Rower Pikes