Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

40-20-10

1.Air Squats

2. Jumping Jacks

3. Lunges

4. Sumo High Knee

5. Burpees

6. Mountain Climbers

7. Down Dog Plank

8. Dolphin Push UP

9. Plank

10. Plank Scissors

Workout #1

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WORKOUT #2

Metcon (No Measure)

For Time:

10 DB Snatches

20 Cal Choice

10 DB Snatches

30 Pullups

20 Cal Choice

10 DB Snatches

400 Meter Run

30 PullUps

20 Cal of Choice

10 DB Snatches

50 DB Bench Press 45/25

400 M Run

30 PullUps

20 cal choice

10 DB Snatches

60 Sit ups

50 DB Benches

400 m Run

30 Pull-ups

20 Cal of Choice

10 DB Snatches

Time Cap 35 minutes

*RX

GHD instead of sit-ups

run your 400M with a wall Ball