Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
1.JUMP
2.LUNGE
3.SQUAT
4.PRESS
5.PULL
6.SQUAT
7.LUNGE
8.JUMP
9. PULL
10. PRESS
Workout #1
Metcon (No Measure)
HERO WOD COFFEY
Run 800 or Row
50 Back Squats (135)
50 Bench Press (135)
Run 800 Meter or Row
35 Bac Squats
35 Bench Press
Run 800 Meters
20 Back Squats
20 Bench Press
Run 800 Meters
1 MU
Buy out:
9 minute AMRAP
10 Roll Out
10 V-Ups
10 Plank Walk outs
10 Side reaches on each side
10 Wind Shield
Metcon (No Measure)
HERO WOD COFFEY
Run 800 or Row
50 Back Squats (135)
50 Bench Press (135)
Run 800 Meter or Row
35 Bac Squats
35 Bench Press
Run 800 Meters
20 Back Squats
20 Bench Press
Run 800 Meters
1 MU
Buy out:
9 minute AMRAP
10 Roll Out
10 V-Ups
10 Plank Walk outs
10 Side reaches on each side
10 Wind Shield
Metcon (No Measure)
HERO WOD COFFEY
Run 800 or Row
50 Back Squats (135)
50 Bench Press (135)
Run 800 Meter or Row
35 Bac Squats
35 Bench Press
Run 800 Meters
20 Back Squats
20 Bench Press
Run 800 Meters
1 MU
Buy out:
9 minute AMRAP
10 Roll Out
10 V-Ups
10 Plank Walk outs
10 Side reaches on each side
10 Wind Shield