Bear Canyon CrossFit – SWEAT
Warm-up
Trainers Choice (No Measure)
10 Cal bike
10 Jump pull ups
10 push up
10 kb swing
Gymnastics
Pull-ups (PULL-UP Deck)
Weightlifting
Metcon (Time)
100 KB Push Press 35/53
Every Minute on the Minute complete 5 Burpees until you are finished!
100 KB HIGH Pull 53/35
EMOM 10 Curls with KB
Core
Metcon (No Measure)
21-18-15-12
HBR
TTR
Russian twist w/ 45/30lb dB (left+right= 1)
PVC Ab Mat
Russian KB swing #106/70 (or the heaviest you have)