Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
40-20-10
1.Jumping jacks
2.Air Squats
3.Lunges Left
4.Lunges Right
5.Qtr Squats
6.Burpees
7.Dolphin Pushups
8.Hand to Elbow
9.Chararunga
10. Plank Hold
SWEAT WOD
Metcon (No Measure)
ABS 10 mins of work
Metcon (AMRAP)
Metcon (No Measure)
35 mins to finish…..
100 Russian Swings
every time you break row 200 meters
50 Pushups
every-time you break you row 200
100 SDLHP 75/55
Every-time you break 10 cal Bike
50 Pull UPs
Everytime you break row 200 meters
50 Push Press
Everytime you break row 200 meters
50 Sit ups
Everytime you break 10 Vups