Announcements

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Happy Birthday to Donald O!

Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

40-20-10

1. Front Lunge Twist

2. Back Lunge Hands over head

3.. Jumping Jacks

4. Speed Skaters- hands -touch feet

5. Mountain climbers 6.Mount Everest

7. Burpee Squat

8. Squat to Sumo

9. Traveling Squats

10. Curtsey Squats

.

SWEAT WOD

Metcon (No Measure)

35 Min AMRAP

14 Cal Bike or Row

14 Pull Ups

14 American Kettle Bell Swings

(53/35)

14 Cal Bike or Row or Ski

14 HR Push-Ups

14 Sit-ups with weight

then 13, 12, 11, 10,9,8,7,6,5,4,3,2,1,

CORE