Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

40-20-10

1. Row

2. KB Swing

3.Row

4. KB Swing

5. Row

6. KB Swing

7. Row

8. KB Swing

9. Row

10. KB Swing

Metcon (AMRAP)

Metcon (No Measure)

15 minute AMRAP

21 Wall Balls

15 Cal Row

9 DB Deadlifts 70/50

rest 5 minutes

15 mIn. to get as far as you can…

10-20-30-40-50

Back Rack Lunges 95/65

10-10-10-10-10

Back Squats 95/65

10-10-10-10-10

Cal Assault Bike

SO it goes like this…

10 Lunges

10 Back Squats

10m CAl BIke

20, 10,10

30,10,10

40,10,10

50, 10,10

Buy Out;

Core work

3 rounds

10 Vups

10 Russian Twist

10 Cherry Pickers