Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
40-20-10
1. Air Squats
2. Side Jumps
3. High Knees
4.Speed Skaters
5. Front Lunges
6. Qtr. Squats
7. Burpees
8. Down Dog to Plank
9. Chata
10. Plank Jacks
Workout #1
Metcon (No Measure)
Sweat MURPH…
Don’t Sweat it all can be modified.
20 Minutes ro work….
10 Burpees
20 Calories
10 Burpees
30 KB Swings 53/35
20 Cal
10 Burpees
40 Crossbody Toe Taps
30 KB Swings
20 Calories
10 BUrpees
50 DU
40 Crossbody Toe Taps
30 KB Swings
20 Cal
10 Burpees
Rest 5 minutes
3 Rounds:
Min 1: 40 sec Single Bicep Curl
MIn 2: 40 Sec Tricep Extensions(scull crushers)
MIn 3: 40 sec Banded Pull-Aparts