Bear Canyon CrossFit – SWEAT
Warm-up
Trainers Choice (No Measure)
10 Cal Bike
10 Push ups
10 Jumping Pu
10 KB Swing
Metcon
Metcon (No Measure)
5sets
1) DB Glute Bridge Bench 8-10 Reps HAP
2) Ring Dips 6-8
3) KB Cross Body Carry HAP 30SEC EACH ARM
4) Chin Ups 4-8
30 sec rest between each movement
Metcon (No Measure)
3 sets
1) DB row 12-15 each side
2) Kneeling KB Curl 12 each arm
3) KB Up right Row 15
4)30 jumping pull-ups
Metcon
Metcon (No Measure)
3 Sets
15 Reverse Curls Barbell
20 Barbell Sit-ups