Bear Canyon CrossFit – SWEAT
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