Announcements
Happy Birthday to Patrick B.!!
Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
1.Jumping Jacks
2.KB Swings
3.Air Squats
4.KB Swings
5.Lunges
6.KB Switch Arm
7. KB Squats
8. KB High Pull
9. KB Side left
10. KB Side Right
Workout #1
Metcon (No Measure)
0-5 minutes:
1 Round
500 Meter Row
25 Barbell Thrusters
15 Pull ups
5-12 minutes
3 Rounds
20 Alt. Dumbbell Snatches
60 Double Unders
12-18 minutes
1 Round
500 M Row
25 Barbell Thrusters
15 Pull-ups
18-24 minutes
3 Rounds
20 Alt. Dumbbell Snatches
60 Double Unders
24-30 minutes
1 Round
500 M Row
25 Barbell Thrusters
15 Pull Ups
Core on Core