Bear Canyon CrossFit – SWEAT
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