Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

40-20-10

1.Jumping Jacks

2.Air Squats

3.Lunges left

4.Lunges right

5.Side lunges

6.Qtr Squats

7. Burpees

8. Dolphin pushups

9. Elbow to hand

10. Plank Hold

Workout #1

Metcon (No Measure)

60-30-10

Bike

KOT Split Squats

Ring Push-ups

30-30-15

Barbell work- every weights today.

30-30-10

Glute Bridges

Pullups

50-40-30-20-10

KB Side Bends

Sit-ups or GHD