Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

40-20-10

1.Jumping Jacks

2.Air Squats

3.Lunges

4.High Knees

5.Burpees

6.Down Dog Plank

7.Dolphin Push-ups

8.Mountain Climbers

9. Pushup Side Plank

10. Plank Hold

Workout #1

Metcon (No Measure)

0-10 mins…

10 rounds:

7 Front Squats 95/65

7 TTB

11-21mins

8 Rounds

8 SDLHP 95/65

7 Lateral Burpees over the bar

22-32 mins.

6 Rounds

10/7 Cal BIke

10 Air Squats

10 American KB Swings

53/35

33-36 mins

Max Russian Twist (5 /10 pound plate)

ABS>>>>>>x 3 rounds

20- V-Ups