Bear Canyon CrossFit – SWEAT

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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