Bear Canyon CrossFit – SWEAT

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Warm-up (No Measure)


1. Jumping Jacks

2.Air Squats

3. KB swings

4. KB Switch

5. KB Press

6. KB Swing

7. Sit-up with KB

8. Russian Twist with KB

9. Sit-Up with KB

10. KB Plank

Workout #1

Metcon (No Measure)

Partner Workout:

Partner A- 25 WallBalls

Partner B- Barbell Hang Hold

Partner A- 25 Box Jumps

Partner B Barbell Overhead Hold

Partner A- 25 Power Cleans

Partner B- Pull-up Hang on Bar

Partner A- 25 Back squats 95/65

Partner B- Handstand Hold

Partner A- 25 KettleBell Swings

Partner B- Barbell Front Rack Hold

Partner A- 25 Burpees

Partner B- Plank Hold

Partner A- 25 Pushups

Partner B- Double KB Hold

Partner A- 25 deadlifts

Partner B – Deadlift hold

Partner A- 25 GHD

Partner B- Rest