Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

40-20-10

1.Row

2,Air Squat

3.Row

4.Lunge

5.Row

6.Squat

7.Row

8.Push Up

9.Row

stretch,,,,,,,,,

Metcon

Metcon (No Measure)

60-20-9

3 rounds…..

1.Crutches

2. V-Ups

3.Russian Twist

Workout #1

Metcon (No Measure)

25 minute EMOM THIS IS 5 ROUNDS OF FUN…..

Min 1 15/10 cal row

Min 2 10-15 Push press

Min 3 20/15 Weighted sit-ups

Min 4 10-15 SDHP’s

Min 5 REST

HAVE FUN!