Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

40-20-10

1.Jumping Jacks

2.Air Squats

3.Light DB Push press

4.DB Bent over ROW

5.DB Thrusters

6.DB Push-ups

7.DB Pass Through- in Plank

8.DB Side Plank -left

9.DB Side Plank- Right

10. DB Sit-ups

Workout #1

Metcon (No Measure)

STATIONS:

6 MOVEMENTS AND 6 STATIONS:

40 Sec. BIKE

20 Sec REST

40 Sec TTB

20 Sec Rest

40sec Barbell Front Squats

20sec rest

40 sec Burpees

20 sec rest

40 sec American KB Swings 53/35

20 sec rest

40 sec Sumo Deadlift High Pull 75/55

20 sec rest

every 40 seconds you switch stations you will go through each movement 6 times for 36 minutes.