Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
40-20-10
1.Jumping Jacks
2.Side Jumps
3.Air Squats
4.Qtr.Squats
5.Back Lunges
6.Front Lunges
7.Speed Skaters
8. Burpees
9. Dolphin Pushups
10. Chatarunga
Metcon (AMRAP)
Metcon (No Measure)
Metcon 4 rounds 1 min. work
1.Plank
2.Jump Rope
3. 10/15 Cal
(rest 2mins)
9 Min AMRAP
10 – Weighted Knee Raises
10 DB Deadlift
10 Box Jumps
(rest 2 mins)
(2 rounds)
4 Min. of DB Bench Press 45/20
3 min. Body Weighted Dips
2 min. DB Lunges
1 Min. Glute Bridges