Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

40-20-10

1. JumpingJacks

2. Walking lunges

3. Back Lunges

4. Squat HighKnee

5. Side Jumps

6. Mountain Climbers

7. Pushup alternate knee

8. Pushup Star planl

9. SidePlank L

10. SidePlank R

SWEAT WOD

Metcon (No Measure)

Part 1

0-20

10 min ladder

6 cal row

6 Wall Ball

add two after every rep

at 10 minutes move to:

6 cal bike

6 Front lunges 75/55

add two reps after first round

Part 2 (25-35 min) go as fat as possible.

40 Barbell Push Press 75/55

10 TTB

30 Barbell Push Press

20 TTB

20 Barbell Push Press

30 TTB

10 Barbell Push Press

40 TTB

CORE ON CORE

Be Healthy!