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Happy Birthday to Peter R. and Christina M.!!

Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

Friday Warm up

Green Band Activation

40x20x12

Jumping jacks

Quick Feet

Side Jumps

High Knees

Plank to Down Dog

Hands to Elbows

Dolphin Push-ups

Plank Jacks

Pushup Side to Side

Plank to side Rotations

Sit-ups

Cherry Pickers

Workout #1

Metcon (No Measure)

Friday Workout:

Metcon

3 Rounds

1 min. weighted knee raises

1 min. Hang Power Cleans 45/35

1 min. Box Jumps

1 min. of Rowing or Bike

1 min. Barbell Thrusters 45/35

1 min. Rest

rest 2 minutes at the end of all three rounds

Metcon

3 Rounds

1 min. Russian Twist w/ plate

1 min. Rowing for calories

1 min. Plank

1 min. Slam Balls

1 min. Barbell Rows

1 minute Rest

Stretch