Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
40-20-10
1.JUMPING JACKS
2.LUNGES
3.AIR SQUATS
4. JUMPING SQUATS
5.BURPEES
6.MOUNTAIN CLIMBERS
7.DOWNDOG TO PLANK
8. SIDE PLANK L
9. SIDE PLANK R
10. PLANK
Workout #1
Metcon (No Measure)
15 MINUTES OF ABS…
1. HOLLOW BODY HOLDS
2. V-UPS
3. DECLINE PLANK WITH FOOT TOUCH
4. BICYCLE CRUCHES
5. PLANK WITH SMALL BACK AND FORTH MOVEMENTS
SWEAT WOD
Metcon (AMRAP – Rounds)
30 MINUTE PARTNER WOD
20 THRUSTERS 115/75
20 BOX JUMPS
20 BURPEES
30 THRUSTERS 95/65
30 BOX JUMPS
30 BURPEES
40 THRUSTERS 75/45
40 BOX JUMPS
40 BURPEES
50 THRUSTERS 45/35
50 BOX JUMPS
50 BURPEES
MAX CALORIES ON ROWER