Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

40-20-10

1.Row

2.Pike

3.Row

4.Knee Pike

5.Row

6.Pike

7.Row

8.Knee Pike

9. Row

10. Pike

Workout #1

New Benchmark Metcon (Time)

60x20x9

1. GHD

2. Hollow Body

3. V-Ups

Metcon

Metcon (No Measure)

Circuits: 1 minute on 20 second transition……36 minutes of work

(3 rounds per station)

1. WallBalls

2. Ring TTB

3. Ski Erg

4. Reverse Hyper Leg Extentions

5(plank Hold)

6. Reverse Hyper

7.(Ball Slams)

8. DB Box Step Ups

9. DB Lunges

10. Rope Climbs

11. Rope

12. Bike