Announcements
Happy Birthday to Brittany A.!
Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
40-20-10
1.Jumping Jacks
2.Slam Ball
3.Front Lunges
4.Slam Balls
5.Air Squats
6.Slam Balls
7.Downdog to Plank
8.Slam Balls
9. Dolphin Push-ups
10. Slam Ball
SWEAT WOD
Metcon (No Measure)
Metcon
15 minutes to get as far as possible….
3-6-9-12-15-18-21-24…
DB Squat Clean thrusters 35/20
*10 cal bike after each set
Rest 3 minutes
15 minutes to get as far as possible…
3-6-9-12-15-18-21-24
Devil Press 35/20s
10 Wallballs after each set.
Rest 3 minutes
400m Single Arm KB Farmer Carry 53/35lb.
*don’t switch arm till you reach the 200m mark.