Bear Canyon CrossFit – SWEAT

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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