Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
40-20-10
1.ROW
2.SQUAT
3.ROW
4.LUNGE
5.ROW
6.SWING
7. ROW
8.PRESS
9.ROW
10. SIT-UP
Workout #1
Metcon (No Measure)
Stations: 60×20
Round 1- 3 Rounds
Round 2- 2 Round
#1 Station x3
Wall Balls
#2 Station x 3
Box weighted Squats
#3 Station x 3
Barbell Lunges
#4 Station x 3
Slam Ball
#5 Station #6 x 3
Barbell Push Press
#6 Station #7 X 3
GHD Sit-ups
Ab Mat Sit-ups
#7 Station #7 x3
Rowing