Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

Leg Activation

Rollout 2:00 each side

then

:20/:10/10

Theraband Activation

Applied Strength

Metcon (No Measure)

pt. 1 Sumo Deadlifts

5×5 Sumo DL HAP

Every 2:00

Build as you go

into

Dropset

5×12 @ 50% final Heavy of pt.1

Applied Strength

Metcon (No Measure)

12 min EMOM

Even: 12 Back Rack reverse Lunges (Alt)

Odd: 8 Wallballs

buyout

50 banded hamstring curls