Announcements
Happy Birthday to Jacob E., Paul F., and Delise H!!
Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
Perfect Warm up for a perfect workout
40 x 20 x10 –
Equipment needed: SLAM BALL
Slam Ball
Slam Ball Squat
Slam Ball Foot tap
Slam Ball Jump over
Slam Ball
Slam Ball Sit up
Slam Ball Russian Twist
Slam Ball
Slam Ball Ground to Overhead
Slam Ball Squat
Workout #1
Metcon (No Measure)
FUN on Monday:::::
Three Rounds:
50 Russian Swings 55/35
25 Box Jumps ( scaling is box step ups or reduce the height of the box)
Two Rounds:
21 Wall Balls
21 Pull Ups or Ring Rows ( can do banded pull ups)
One Rounds:
50 Sit-Ups ( you can do this weights or unweighted)
50 Calories on Bike, Rower
( scaling options is to reduce the calories on the bike and rower)
You are healthy, you are strong, you are the best! Happy Monday!