Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
30-10-10
Rowing
Workout #1
Metcon (No Measure)
Circuits 60-20-11
2 rounds per movement
1 round per movement
total 33 minutes
1.Ski Erg
2.Assit Elevated Reverse Lunges
3.Single Arm Rows
4.Ropes
5.Rower
6.Sled Face Pulls
7. Back Squats
8. GHD
9.3 Way Shoulder Shocker
10. AD
11. Assisted Pistals
30-10-9
* Slam Ball Russian Twist
*Slam Ball Crunches
*Slam Ball Sit-ups