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Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

40-20-10

1.Jumping Jacks

2.Side Jumps

3.High Knees

4.KB Swing

5.KB High Pull

6. KB Swing Left

7. KB Swing Right

8. KB Switch

9. KB Russian Swing

10. KB Air Squat

Workout #1

Metcon (No Measure)

EMOM 30 minutes of work

MIn 1: 15/12 cal Row

Min 2: 1 Round of Cindy

Min 3: 15 American KB Swings 53/35

Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

CORE ABS

Wall Ball partner sit-up toss