Bear Canyon CrossFit – WOD
Warm-up
Warm-up (No Measure)
40-20-10
1.DB Lunges
2.DB Squats
3.DB Flys
4.DB Press
5.DB Row Left
6.DB Row Right
7.DB Thruster
8.DB Box StepUp
9.DB Sit Up
10.DB Russian Twist
Workout #1
Metcon (No Measure)
MONDAY CHIPPER>>>>>>
35 minutes to finish
40 Cal Row or Ski Erg
40 American KB Swings53/35
40 Pull-ups
40 Push-ups
40 DU
40 Air Squats
400 Meter Run
40 Power Cleans 135/95
40 Push Press
40 Thrusters
40 Snatch
40 Cal Row
40 American Swings
40 Pull ups