Warm Up

Sep 16, 2020 | W.O.D.

Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

40-20-10

Jumping Jacks

Jumping Squats

Side Jumps

Quarter Squat

Mountain Climbers

Plank Jack

Russian Twist w KB

Sit up with KB

Scissors

Hollow Body Rock

SWEAT WOD

Metcon (No Measure)

CHIPPER TIME::::

SWEAT WOD

Metcon (No Measure)

Chipper WOD

For Time:

18-16-14-12-10-8-6-4-2

Calories on the Rower

Toes to Bar

Front Rack Lunges 95/65

Bar Over Burpees

Front Squats

Box Jumps 24/20

Russian Swings 70/53

RX Weights 115/75

Time Cap: 40 minutes

4 sets max efforts

Low Ring Push UPs

Elbow front and back feet in rings