Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

40-20-10

1.Jumping Jacks

2.Air Squats

3.Lunges Left

4.Lunges Right

5.Barbell or PVC Push Presses

6.Barbell or PVC Thrusters

7.Barbell or PVC Power Cleans

8. Box Step ups

9. Kipping on the Rig

10. Knee ups

Workout #1

Metcon (No Measure)

CHIPPER- Cut off 35 minutes

Partner Workout

Or solo

20 Overhead Squats -155/105

20 Box Jumps

20 Thrusters fat bar if you can 135/95

20 Power Cleans 205/125

20-TTB

20 Burpee Pull ups

20 Box Jumps

20 Thrusters fat bar if you can

20 Power Cleans

20 Calories on Rower

20 Calories on Bike

20 Barbell Sit-ups (empty)

20 Pushups

20 Overhead Squats

Buy out:

100 Sit-ups with a Medicine Ball 20 pounds

SCALED:

20- Air Squats

20 Box Step ups

20 Empty bar Thrusters

20 DB Cleans

20 Reverse Sit ups

20 Slam Balls

20 Empty Bar Thrusters

20 calories on ROWER

10 Cals on Bike

20 Sit ups

20 Pushups

20 AirSquats

Buy-out:

100 Sit ups