Bear Canyon CrossFit – Functional Body Building

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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