Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
40-20-10
1.Row
2.Swing
3. Row
4. Swing
5. Row
6. Swing
7. Row
8. Swing
9. Row
10. Swing
Metcon (AMRAP)
Metcon (No Measure)
Circuit Training
60 sec on
20 sec off
three rounds
1. Sled Pulls
2. Seated Wall Balls
3. Ski Erg
4. Pushup pass throughs
5. GHD Sit Ups
6. Banded Pull-Ups
7. KB Swings
8. KB Walks
9. Weighted Lunges
10. Rower
ABS;
25 RUSSIAN TWIST
25 CHERRY PICKERS
25 V-UPS
25 SIDE PLANK EXTENSIONS