Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

Abs and Rowing

1. Row

2.Plank

3.Row

4.Pike

5. Row

6.Plank.

7. Row

8.Pike

9. Row

10. Plank

Workout #1

Metcon (No Measure)

Wednesday Fun:::::

Metcon:

5 Rounds:

7 Pullups

7 DB Thrusters 35’s /25’s

14 DB Walking Lunges

time cap: 10 Minutes

rest 3 minutes

5 Rounds:

15/12 Cal Row

20 Wall Balls 20/14

time cap: 10 minutes

Rest 3 minutes

10 minutes

1 min plank

100 Russian Twist 5 pound plate L+R =1

1 min Plank

100 Weighted Sit-ups

1 Min Plank