Bear Canyon CrossFit – Functional Body Building
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)