Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
40-20-10
1.UMPING JACK
2.AIR SQUATS- NARROW STANCE
3.BULGARIAN SPLIT SQUATS – R
4.BULGARIAN SPLIT SQUAT – L
5.QTR SQUAT
6.BURPEE
7.MOUNTAIN CLIMBERS
8.DOLPHIN PUSHUP
9.PUSHUP
10. PLANK HOLD
Metcon
Metcon (No Measure)
10 MIN ABS…
45/15….
METCON:
EVERY 2 MINUTES/ 4 ROUNDS…
12/9 CAL BIKE +12 DB BOX STEP UPS (24/20
EVERY 2 MINUTES/ 4 ROUNDS
12/9 CAL ROW + 12 DB LUNGES
EVERY 2 MINUTES /4 ROUNDS
200 M RUN + 10 PULLS UPS
EVERY 2 MINUTES/ 4 ROUNDS
60 DU + 10 BENCH PRESS 135/85