Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
Warmup
40-20-10
1.Jumping jacks
2.Speed Skaters
3.Squats
4.Lunges Front
5.Jump Squats
6.QTR Squats
7. Glute Raises
8. Sit-ups
9. Cherry Pickers
10. Reverse Sit-ups
Workout #1
Metcon (No Measure)
10 Rounds
250 Meter Row
3 Power Cleans (HAP)
30 DU or 60 Singles
rest 2 minutes
5 Rounds
10 Cal Bike
3 Deadlifts 9HAP)
6 Lunges
Core:
Abs on Abs