Bear Canyon CrossFit – SWEAT

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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