Announcements
Happy Birthday to Lily J. and Carlton P.!!
Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
40-20-10
Row/ Bike
sit ups
Row/Bike
push ups
Row/Bike
Air Squats
Row/ Bike
Rower pikes
Row / BIke
Rower Knees to chest
Workout #1
Metcon (No Measure)
SWEAT MONDAY
10 Min. EMOM
Odd: 12/9 Cal Row or Bike
Even: 1 round of Cindy
10 minute AMRAP
10-20-30-40-50
Double Unders
Alt DB Snatches
Sit-ups
10 minute EMOM
ODD 12/9 Cal Bike or Row
Even: 1 round of Cindy
3 m minute rest between each section
advanced is: 15/12 calories
Cindy is
5 pull ups
10 push ups
15 air squats
you can scale to 4,6,12