Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

40-20-10

1.JUMPING JACKS

2.AIR SQUATS

3.LUNGE LEFT

4.LUNGE RIGHT

5.SIDE LUNGE

6.DOLPHIN PUSH UPS

7.SIDE PLANK LEFT

8.SIDE PLANK RIGHT

9. PLANK SISSORS

10. PLAK HOLD

Workout #1

Metcon (No Measure)

LETS GET MOVING

Cardio Wednesday…….

Try to get 1/2 minute rest between each session.

0-9 minutes:

2 Rounds:

500m row

400 m run

9-18 minutes

10 Rounds

10 Alternating DB Snatches

4 Burpee Box Jumps

18-27 minutes:

2 Rounds

500m row

400m run

27-35 minutes

10 rounds

10 Barbell Push Press 75/55

10 Air Squats