Announcements
Don’t forget your personal chalk buckets!
Bear Canyon CrossFit – SWEAT
SWEAT WOD
Warm-up (No Measure)
40x20x10
SLAM BALL
MED BALL CLEANS
JUMP OVER BALL
SLAM BALL TAP
SLAM BALL GROUND TO OVERHEAD
BURPEE SLAM BALL
SIT UP TO SLAM BALL OVERHEAD
RUSSIAN TWIST WITH SLAM BALL
MED BALL CLEANS TO SQUAT
MED BALL TWIST
Metcon (No Measure)
METCON AMRAP
WEDNESDAY SWEAT DAY
4 ROUNDS:
1 MINUTE OF WALL BALLS
1 MINUTE OF SDHP 75/55
1 MINUTE OF CALORIES ON BIKE OR ROWER
1 MINUTE OF FRONT RACK LUNGES
1 MINUTE OF AMERICAN KB SWINGS
1 MINUTE OF REST
10 SECOND TRANSITION BETWEEN ROUNDS
ACCESSORY WORK:
4 ROUNDS
10 PULL UPS
15 BARBELL SIT-UPS OR PVC SIT-UPS
HAVE A BEAUTIFUL DAY AND BE KIND