Bear Canyon CrossFit – Functional Body Building

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Warm-up

25 Cal ( legs only)

25 Burpee banded squats

25 lateral Lunges

25 Box Step ups

Strength

Round 1

Tempo Back Squats 5×8

:04 sec down/:02 pause at bottom explode up

Every 2:30

Round 2

KB Weighted Lateral Stepups (HAP)

5×8 Each Leg

into

16 KB Front Squats

Every 3:00

Burn Out

10 Min Amrap

15 KB Sumo Deadlifts

15 KB Russian Swings

15 KB Deadlifts

Buyout

25 Cal on Bike (Legs ONLY)