Bear Canyon CrossFit – Functional Body Building
Warm-up
Trainers Choice (No Measure)
3 Rounds
5 cal bike only arms
10 push ups
10 jumping pull
15 ab mat sit ups
Strength
Metcon (No Measure)
Sun Gods
2 Tabata
PUMP
Metcon (No Measure)
5 rounds:
1 min floor press HAP
immediately into;
1min of pull-ups (strict if you can)
Rest 2 minutes
Rest 5min. (including the 2min.)
3 rounds:
10 reps KB HOLD/ Press
immediately into;
1min. of barbell bicep curls 45/35
Rest 2min.
Rest 5min. (including the 2min.)
3 rounds:
1min. of close grip FLOOR PRESS
Immediately into;
1min. of alternating DB hammer bicep curls (same DB’s)
Rest 1min.
Extra Credit
Metcon (Time)
100 Barbell Situp