Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

Warm up:

40-20-10

1.Row

2. KB Swing

3. Row

4. KB Pull

5. Row

6. KB Switch

7. Row

8. KB High Pull

9. Row

10. KB Side Bend 1 & 2

SWEAT WOD

Metcon (Time)

Workout for the day:

EMOM- 5 rounds

Min 1: 15/12 Cal Row

Min 2: 15 Back Squats

Min 3: 15 SDHP or Deadlift

Min 4: 15 Push Press

Min 5: 20 Sit-ups

Min 6: 12 Box Jumps

Min 7: Rest

40-20-05

Glute Bridges

Barbell Rollout