Monday Madness

Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

40-20-10

1.Run

2.Jump

3.Run

4.Squat

5.Run

6.lunge

7.Run

8.Swing

9.Run

10.Pull

Workout #1

Metcon (AMRAP – Rounds)

Rounds and Reps…

Metcon AMRAP

every 4 Minutes:

1.15 Cal Row

10 Push Press 50/35

2.4Min AMRAP

15 Box Jumps

10 Wall Balls

3. 4 min. AMRAP

15 Cal Bike or Ski

10 TTB

4. 4 Min. AMRAP

10 Cal Row

10 Push Press 50/35

5. 4 Min AMRAP

10 Box Jumps

15 Wall Balls

6. 4 Min AMRAP

10 Cal Bike

10 TTB

1 min rest between each set.

CORE ON CORE

GHD and Sit-ups

10x 5