Announcements
ZOOM LINK
https://zoom.us/j/94434469337?pwd=MGdnTDdJZTFGaHcxbTl0NHlaY2xtZz09#success
PASSWORD
95838
Happy Birthday to Donald O!
Bear Canyon CrossFit – SWEAT
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