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Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
40-20-10
1.Jumping Jacks
2.KB Siwng
3.Jumping Jacks
4.KB Swing
5.Air Squats
6.KB Swings
7.Lunges
8.KB Swings
9. Dolphin Pushups
10. Side Plank L
11. Side Plank R
Workout #1
Metcon (No Measure)
Circuit Training
3 rounds
1.Wall Balls
2.GHD
3.Ropes
4.Ski Erg
5.Barbell lunges
6. Deadlift
7. KB Squats
8. Farmer Carries
Core:
Bar Holds
Bar Holds with weights (bent knees
Bar Holds with leg extensions
Bar Holds with bent knees and add twists.