Bear Canyon CrossFit – SWEAT

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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