Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

40-20-10

CARDIO Warm=up

1.Jumping Jacks

2.Air Squats

3.Cossack Squats

4.Split Squats

5.Heel Hack Squats

6.Glute Bridges

7.Sit-ups

8.V-Ups

9. Plank Left

10. Plank Hold Right

Workout #1

Metcon (No Measure)

0-5 MINUTES

800 METER ROW

5-10 MINUTES

100 BACKSQUATS 95/65

10-15 MINUTES

100 PUSHUPS

15-20 MINUTES

800 METER RUN

20-25 MINUTES

MAX SIT-UPS

25-30 MINUTES

75 POWER CLEANS

30-35 MINUTES

800 M ROW