Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
40 seconds on- 20 seconds off- 10 rounds….
1.Jumping Jacks
2. Air Squats
3. Front Lunges
4. Back Lunges
5. Sumo Squat high knee
6. Burpees
7. Dolphin Pushups
8. Pushup side plank left and right
9. Mountain Climbers
10. Plank Hold.
SWEAT WOD
Metcon (Time)
Every 3 Minutes for 12 Rounds…
11 cal Row
10 Wall Balls
8-DB Deadlifts 70/50
6- Ring Rows or Pull Ups
Core By Out…
5 Rounds….
10 Sit ups
10 Reverse sit-ups
10 V-Ups