Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

40-20-10

1.KB Swings

2.KB High Pull

3.KB Single Arm

4.KB Squat

5.KB Push Press

6.KB Lunge Left

7.KB Lunge Right

8. KB Swings

9. KB Sit-up

10. KB Russian Twist

Workout #1

Metcon (No Measure)

Metcon…….FUn Fun Fun!!!!!

40 Minutes get as far as you can.

500 Meter Row

400 Meter Run

100 Barbell Push Press

500 Meter Row

400 Meter Run

100 Barbell SDHP

500 Row

400 Run

100 American KB Swings

500 Meter Row

400 Meter Run

100 Sit-ups