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Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

40-20-10

1. Jumping Jack

2. Air Squats

3. Lunges

4. Ring Rows

5. Ring Push ups

6. Ring Plank

7. Ring Dips

8. Pullups

9. Bar Hangs

10. Bar Knee ups

Workout #1

Metcon (No Measure)

ROUND 1: 5 rounds

18/15 Calories on Rower

15 on each leg lunges with DB 55/35

Round 2: 5 Rounds

15 Heavy Sand Bag over shoulder 100/70

10 Burpees over bag

Buy out: 20/15 Calories on Bike

Round 3: 5 Rounds

10/20 Assisted Pull-ups

10/20 Pushups

10/20 GHD or Barbell Sit-ups