Announcements
Happy Birthday to Ryan S.!!
Don’t forget your masks Bears!!
Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
40-20-10
Jump Rope
Air Squats
Jump Rope
Front Lunges
Jump Rope
Burpees
Jump Rope
Push-ups
Jump Rope
Dolphin Push-ups
Metcon
Metcon (No Measure)
60-20-10 (60 seconds of work and 20 seconds of rest- 10 rounds
Round 1:
ROWING for calories
try and keep the number of calories consitent for each
round.
60-20-10
Round 2:
Max WALLBALLS
Max SLAM BALLS
alternating between max wall balls and slam balls
60-20-10
Round 3:
Max Burpees
Max Sit-ups with PVC
Try and Keep your numbers consistent for each round. Remember its only 5 rounds of burpees you can do this!
Happy Wednesday BE HAPPY BE KIND!