Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
40-20-10
Rowing
Sit-Ups
Workout #1
Metcon (No Measure)
todays programming 40 minutes of work:
Metcon:
A.
0-2 minutes
30/20 cal bike
2-4 mins
Max Push UPs
4-6 minutes
Max Back Squat Lunges 75/55
6-8 minutes
Max DB Russian Twist
8-10 – Rest
B
. 0-2 Minutes
30/20 cal Bike
2-4 minutes:
Max Feet elevated Push-ups
4-6 Minutes:
MAxBack Lunges
6-8- Max Landmind Sit-ups
8-10 Rest
C.
0-2 Minutes:
30/20 cal Bike
2-4 minutes:
Max Alternating DB Pushups
4-6 minutes:
Max Back Lunges
6-8 Minutes:
Max Pull Ups or Ring MUs
8-10-Rest
D.
0-2 mins.
Max Cal Assalt Bike
2-4 mins.
Max Regular Pushups
4-6 minutes:
Max CTB or Bar MUS
6-8 Mins- Max PullUps
8-10- Max GHD Sit ups