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Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

40-20-10

Side Jumps

Air Squats

Front Lunges

KB Russian Swings

KB Squat High Pulls

KB American Swings

KB Single Arm Swings

KB Squats

Dolphin Push Ups

Push Up Side L&R

Workout #1

Metcon (No Measure)

Metcon

” Fight Gone Bad Style”

3 Rounds: 1 minute

1. Push Press 75/55

2.American Swings

3. Box Jumps

4. SDHP 75/55

5. Push-Ups

6. Minute Rest

3 Rounds:1 minute

1. Plank

2. Row for calories

3. Wall Balls 20/30

4. Row for calories

5. Thrusters

6. Rest