Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
40-20-10
1.Jumping Jacks
2.Air Squats
3.Lunges left
4.Lunges right
5.Box Step ups-left
6.Box Step up right
7.Tricep dips
8.Box Pushups
9. Sit ups
10. Cherry Pickers
Workout #1
Metcon (No Measure)
30-20-5
Barbell Cleans to Roll Out
WORKOUT #2
Metcon (No Measure)
0-10 minutes
10 rounds:
7 Front Squats 95/65
7 TTB
11-21 mins
8 rounds
8 SDHP 95/65
7 lateral burpees over the bar
22-32mins
6 rounds
10/7 cal on bike
10 Air Squats
10 American KB Swings
33-36 mins
Max Russian Twist with 5 pound plate