Bear Canyon CrossFit – SWEAT
Workout #1
Metcon (No Measure)
Warm-Up:
40-20-11
1.Jumping jacks
2. air squats
3.lunges front
4.lunges back
5.side lunges
6.qtr Squat
7.Side Squats
8. Sit-ups
9. V-Ups
10. Side Plank Left
11. Side Plank right
Workout #1
Metcon (No Measure)
Half Marathon:
4 Rounds:
0-10
15/10 calories on bike
20 Back Squats 95/65
10-20 minutes
15/10 calories on rower
15 Hang Power Cleans
20-30 minutes
3 rounds:
10 TTB
10 KettleBell Swings