Bear Canyon CrossFit – SWEAT

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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