Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

Warm-up

1.Jumping Jacks

2.DB Air Squats

3.Front Lunges

4.Back Lunges

5.Side Lunges

6.Mountain Climbers

7.Down dog to Plank

8.Pushup Side Plank

9. Dolphin Pushup

10. Sit-up

Workout #1

Metcon (No Measure)

15 minutes to climb the ladder…

AMRAP……

400 Meter Run

25 KB Swings

25 Slam Balls

25 Sit ups

25 Back Rack Lunges

25 Wall Balls

25 DB Curls

25 DB Flys

25 DB Thrusters

25 Pushups

25 Pull ups

rest 2 Minutes….

10 Minutes

Barbell Strength Training

rest 2 minutes

How far can you go??

10 minutes of work…

1 lunges

1 Air Squat

2,2,3,3,4,4,5,5,6,6,7,7,8,8,9,9,10,10