Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

40-20-10

1.Jumping Jacks

2.Air Squats

3.High Knees

4.Jumping Lunges

5.Burpee

6.Mountain Climbers

7. Down Dog Plank

8. Plank Hold

9.Hand to Elbow

10. Dolphin Pushups

Workout #1

Metcon (No Measure)

Buy in

Burpee vs. Plank

Partner A holds in a plank

Partner B does 8 Burpees

switch….

1 round each

A.Air Squats x 200

sync. burpees x10

B.Push-Ups 150

sync Burpees x 10

C.Power Cleans 125 (95/65)

sync Burpeesx10

D.Sit-ups 100

sync Burpeesx10

E.Push Press 75

sync Burpeesx10

F. Ball Slams x50

Sync Burpees

G. Row x 25 Calories

Sync Burpees x 10