Bear Canyon CrossFit – SWEAT
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