Bear Canyon CrossFit – SWEAT

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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