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Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
Warm up:
40-20-10
1.Jumping Jacks
2.Ball Slam
3. Air Squats w/ Ball
4. Ball Slam
5. Jumping Jacks
6. Ball Sit ups
7. Ball Russian Twist
8. Ball Plank-feet open and close
9. Ball Plank Mountain Climbers
10. Plank Hold
Workout #1
Metcon (No Measure)
ABS to Follow…………
For Time…get as far as you can in 35 minutes…
This can be a partner or solo WOD.
All can be scaled.
2,016 Meter Row/Plank Hold
66 DB Snatches
55 Burpees
53 GHD Sit-ups
or Barbell Sit-ups
37 Thrusters 115/85
21 CTB
37 Thrusters
53 Power Cleans 115/85
55 Goblet Squats 35/25
65 TTB
66 DB Snatches
2,016 Row/ Plank Hold