Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

40-20-10

1.Row

2. KB Swings

3.Row

4.KB Squat

5. Row

6.KB High Pull

7.Row

8. KB Switch Arm

9.Row

10. KB Lunge

Workout #1

Metcon (No Measure)

60-20-10

work 60 seconds

rest 20 seconds

10 Rounds

Bike

Slam Balls

60-20-10

1.Barbell Work

2.Back Squat

3.Front Squat

4.Good Mornings

5. Thruster

6. Barbell Row

7.Hang Clean

8. Push Press

9. Back Squats

10. Deadlift

60-20-05

five rounds

Barbell Glute Bridges

Buy Out:

50-40-30-20-10

Sit-ups