Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
40-20-10
1.Row
2. KB Swing Russian
3. Row
4. KB Squat
5.Row
6. KB Sumo High Pull
7. Row
8. KB Swing American
9. KB Russian Twist
10. KB Weighted Sit-ups
Warm-up (No Measure)
40-20-10
1.Row
2. KB Swing Russian
3. Row
4. KB Squat
5.Row
6. KB Sumo High Pull
7. Row
8. KB Swing American
9. KB Russian Twist
10. KB Weighted Sit-ups
Metcon (No Measure)
ABS-
2 rounds 2 minutes for each round
1.GHD sit ups (scale: is regular sit ups or PVC sit-ups)
2.V-Ups
3.Cherry Pickers
3 people on GHD, switch every 2 minutes.
Metcon (No Measure)
35 Minute AMRAP
10 Calories on Rower
10 Calories on BIke
10 DB Snatch 55/35
10 Barbell Back rack Lunges
10 Ball Slams
10 KB Swings
as many rounds as you can in 35 minutes.
Happy Monday