Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
40/20/10
Equipement needed:
plate
Plate tap with foot
Plate jump over
Plate squat
Plate ground to overhead
Plate overhead lunge
Plate twist
Plate site up
Plate Russian Twist
Plate Plank
Dolphin push up ( can you hold the plate on your back?)
Workout #1
Metcon (Time)
Metcon for Time:
8 Rounds:
5 TTB
10 Push Ups
15 Air Squats
1 Round
500 meter Row ( or 30/20 calories on bike)
30 Devil Press 35/20
8 Rounds
5 TTB
10 Push ups
15 Air Squats
1 Round
500 meter Row ( or 30/20 calories on bike)
30 Devil Press 35/20
All for Time! NO Rest!
35 minute time cap. If you know this will be very hard for you, then scale it to 3/6/9 on the reps.
Buy Out:
100 AB Mat sit ups