Bear Canyon CrossFit – SWEAT

View Public Whiteboard

Warm-up (No Measure)


1.Air Squats

2.Lunges -right and left

3.Side Lunges

4.Box Step Ups

5.Box Pushups

6.Box Tricep Dips

7. Mountain Climbers’

8. DownDog to Plank

9. PushUp Side Plank

10. Plank Scissors

Workout #1

Metcon (No Measure)

ABs Rollout:



Metcon (No Measure)

Partner Workout:

400 Meter Run with Wall Ball

Then 5 ROUNDS:

40 Ball Slams

2 Burpees

40 PullUps

40 Power Cleans

40 Push Ups

40 Shoulder to Overhead

100 Meter Row

End…..400 Meter Run with Wall Balls