Bear Canyon CrossFit – SWEAT
Warm-up (No Measure)
EMOM:
Complete w/ 2 LIGHT DBs
1.Back Step Lunge + Twist Reach
2.Knee Hugs
3.Dbl DB Swing + Lunge
4.DB Sumo Squat Hops
5.Push Up- Lunge- Twist
6.Deadbug + Chest Press
7.Half Kneeling Alt Press
8.Squat Hold + Chest Press
Metcon (No Measure)
15 minutes of Booty Work
Long rests = go heavy, don’t be afraid to challenge yourselves!
5min of …
30sec DB Fr Squat 50/35
30s REST
immediately into
5min of …
40s DB Alt Lunges
20s REST
immediately into
5min of …
30s DB Glute Bridge Hold
30s REST
-3min Break-
12min AMRAP
1-2-3-4-5 … and so on
Devils Press 35/20
10 Air Squats
Metcon (No Measure)
ABS 2rds
:40s Work :20s Rest
Leg Raises
Flutter Kicks
Hip Raises
Plank K2E
V-Tuck