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Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
40-20-10
1.Jumping Jacks
2.Side Jumps
3.Plate Lunges
4.Plate Ground to 5.Overhead
6.Plate Russian
7 Plate overhead
8. Burpee to plate squat
9. Plate Push up
10. Plank
Workout #1
Metcon (No Measure)
Metcon:
0-15
3 Rounds:
400 Meter Row
30 Push Press 50/35
20 Deadlift 95/65
10 Toes-to- Bar
(15-30 MINUTES)
15 MINUTES TO FINISH
10 Rounds
30 Double Unders
3 Devil Press 50/35
30-35 minutes
QUALITY
100 Russian Twist 25/15 DB
Left+Right is one rep