Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
40-20-10
1.Jumping jacks
2.Front Lunges
3.Air Squats
4.Sumo Squats High Knees
5.Back Squats
6.Burpees
7.Pushups
8.Mountain Climbers
9.Dolphin Pushup
10.Plank Hold
Workout #1
Metcon (No Measure)
Cardio
(0-20 mins
Every 2 minutes x 10 Rounds
200 Meter Row or Run
15 Barbell Squats (HAP)
Rest 3 Minutes
(23-30 mins)
7 minus try and finish..
100 Barbell Front Squats (
(75-55 lbs.)
At the top of every minute do 3 Burpees
*** Can you finish……
4 min AMRAP……
MAX REPS OF WEIGHTED HANGING KNEE RAISES