Happy Birthday to Jacob E., Paul F., and Delise H!!

Bear Canyon CrossFit – SWEAT

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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!