Bear Canyon CrossFit – SWEAT
Wednesday Flex Day (No Measure)
WARMUP:
40-20-10
ROWING
10 min AMRAP:
10 CAL OF CHOICE
10 BARBELL HIP THRUST
10 RUSSIAN KB SWINGS
5 AMRAP
10 DB HAMMER CURLS
30 DOUBLE TRICEP EXTENTIONS
10 MIN AMRAP
10 CAL OF CHOICE
10 POWER CLEANS
15 RUSSIAN KB SWINGS
5 MIN AMRAP
10 LYING OBLIQUE CRUNCHES
10 BODYWEIGHT SEATED KNEE TUCKS
10 LYING OBLIQUE CRUNCHES
10 BODY WEIGHT SETED KNEE TUCKS
REST 1 MIN BETWEEN SETS
HIP THRUST SUGGESTED WEIGHT:
MEN; 95-135
WOMEN : 85-105
POWER CLEANS:
MEN-95-135
WOMEN- 65-95