5:30am Zoom class is ending this Friday (8/21)

Bear Canyon CrossFit – SWEAT

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Warm-up (No Measure)

Quick Feet

Air Squats

Side Jumps

Front Lunges

Back Lunges

Side Lunges

Jump to plate

Elevated heel Squats

Jumping Jacks

Squat Jumps

Workout #1

Metcon (No Measure)

AMRAP 20 minutes teams of two

20 calories on Bike, Rower or Ski Erg

20 Slam Balls

20 Sit- Ups

20 American Swings

each round add 10 reps to each movement

Rest 5 Minutes

10 minutes to finish….

not partner

1 min plank buy in,



Russian Twist with 5 pound plate

L&R= 1