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Bear Canyon CrossFit – SWEAT
SWEAT WOD
Warm Up
10 rounds 40/20 14 movements
Quick Feet
Side to Side Jumps
Front Lunges
Back Lunges
DB Snatch
DB Push Press
DB Thusters
DB Flies
DB Front Squat
Jumping Jacks
Burpees
Reverse Burpees
Plank Hold with Twist
Dolphin Push- up
Metcon:
10 Minute AMRAP
8 DB Box Step Overs
8 Pull-Ups
8 DB Thrusters (35/25)
10 Minute AMRAP
10 Cal Row
8 Pull-ups
8 DB Deadlifts 70/50
10 minutes to finish…..
10-20-30-40
Lateral Lunges with 45/35 pound bar
Push-ups
2 minute rest between each section. For thrusters make sure its something you can do all 8 reps
in a row. Scale weights and reps if needed.