Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
40-20-10
1.Jumping Jacks
2.Air Squats
3.Side Lunges
4.Front Lunges
5.Burpees
6.Dolphin Pushups
7. Plank Hold
8.Chatarunga
9. Mountain Climbers
10. Plank Hold
Core
Metcon (No Measure)
45-15-10
ABS>>>>>>
Workout #1
Metcon (No Measure)
Metcon:
20 MIn AMRAP
9 American KB Swings 53/35
7 Sit-ups
5 Cal Bike
3 DB Deadlifts 70/50
1 Burpee Box Jump
rest 5 minutes
At….25 minute mark…
1 min max renegade rows
1 min. max push ups
1 min DB Curls
1 min DB Skull Crushers
1 min. Rest
1 min DB Skull Crushers
1 min DB Curls
1 min. Max PUshUPs
1 min. renegade rows