Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
Warm Up
40-20-10
1.Air Squat
2.DB Push press
3.DB Curls
4.DB Lunges
5.DB AIr Squats
6.DB Flys
7.DB Sit-ups
8.DB Russian Twist
9. DB Push Ups
10. DB Plank Holds
Workout #1
Metcon (No Measure)
every 4 minutes for 4 rounds…
Row 500 Meters
10 Box Jumps
10 Push Ups
RX is 15 Box Jumps
Rest 4 minutes
16 minutes to get as far as you can…
12-11-10-9-8-7-6-5-4-3-2-1-
DB Burpees Deadlifts
After each set you do
7 Pullups + 10 AirSquats
So 12 DB Burpees and 7 Pullups and 10 Airsquats