Bear Canyon CrossFit – SWEAT
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