Wild Wednesday…

Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

Warm up

40-20-10

1.Jumping Jacks

2.Air Squats

3.Lunges

4.Side Lunges

5.QTR Squats

6.High Knees

7.Side Lunges

8 Dolphin Push Ups

9. Sit ups

10. Russian Twist

Metcon (AMRAP)

Metcon (Time)

7 Min of Abs: AMRAP

10 Sit Ups

10 Reverse Sit ups

10 V-Ups

For Time:

4 rounds

200m m row

12 Burpees

into…

3 rounds

5 Man Makers 35/20

400 M run

into…

2 Rounds

200 M Row

12 Burpees

into…

1 Round

5 Man Makers

400 M Run

36 MIn Cap

Buy-Out:

100 Glute Bridges