Bear Canyon CrossFit – SWEAT

View Public Whiteboard

warm up

Warm-up (No Measure)

40-20-10

1.Jumping Jack

2.Air Squats

3.Front Lunges

4.Sumo High Knee

5.Back Lunges

6.Pushup Side plank

7.Mountain Climbers

8. Dolphin Pushup

9. Chatarunga

10. Downdog to Plank

Workout #1

Metcon (Time)

0-4 AMRAP

8 WallBalls

8 Alt. DB Snatch 45/30

8 sit-ups

4-8 mins

30/20 Bike or Row

8-12

8 WallBalls

8 DB Power Cleans 45/30

8 Sit-ups

12-16

30/20 Cal Bike

16-20

AMRAP

8 WallBalls

8 DB Squat Snatches

20-24

30/20 Cal Bike

24-28-

AMRAP

8 WallBalls

8 DB Squat Cleans

8 Sit-ups

28-32

7 VPS

7 REVERSE SIT-UPS

7 WEIGHTED GLUTE BRIDGES