Bear Canyon CrossFit – SWEAT
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