Bear Canyon CrossFit – SWEAT

View Public Whiteboard

Warm-up

Warm-up (No Measure)

40-20-10

1.Jumping Jacks

2.Side Jumps

3.Front Lunges

4.Back Lunges

5.Burpees

6.Dolphin Pushups

7.Hand to Elbow

8.Push Up to Side Plank

9.Knee To Elbow

10. DownDog to Plank

Metcon

Metcon (No Measure)

Every 5 mins. x 5 rounds

1. 20/15 cal Bike +50 SDLHP 75/55

2. 20/15 Cal Bike + 400 meter run or row

3. 20/15 Cal Bike +500 Wallballs

4. 20/15 Cal Bike + 500 Meter Row

5. 20/15 Cal Bike + 50 Front Squats 75/55

Rest 4 Minutes

2 Rounds:

1 Min. Russian Twist

1 Min. Plank

1 Min. weighted Sit-up

1 Min. Plank