Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
40-20-10
1.jumping Jacks
2.Air Squats
3. Lunges
4. Back Lunges
5. Side Lunges
6. Sumo Squat high Knee
7. Curtsy Lunges
8. Pushup
9. Side Plank Left
10. Side Plank Right
Workout #1
Metcon (No Measure)
Stations: 3 rounds
1 minute per round
20 Sec Transition
1.Wall Balls
2.Rower
3.Ski Erg
4.Pull Ups – Banded
5.One Leg step ups
6. Box Squats
7. GLute Bridges
8. Bike
9. Sled Pulls
10. Ropes
ABS:
10,9,8,7,6,5,4,3,2,1
Sit up
Russian Twist V-ups