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 RIGHT

4. LUNGES LEFT

5. BURPEES

6. MOUNTAIN CLIMBERS

7. PLANK SCISSORS

8. DONKEY KICKS

9. LEFT SIDE HOLD

10. RIGHT SIDE HOLD

Workout #1

Metcon (No Measure)

ABS::::

12 MINUTES 3 ROUNDS

1. HOLLOW BODY ROCKS

2.BARBELL SIT UPS

3. REVERSE SIT UPS

60-20-10

BARBELL WORK

WORKOUT #2

Metcon (Time)

125 ROW

REST 1 MINUTE

250 ROW

REST 1 MINUTE

375 ROW

REST 1 MINUTE

500 ROW

REST 1 MINUTE

2000 ROW

REST 5 MINUTES

2000 ROW

REST 5 MINUTES

500 ROW

REST 15 SECONDS

500 ROW