Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
40-20-10
1.Jumping Jacks
2.Side Jumps
3.Front Lunges
4.Back Lunges
5.Burpees
6.Dolphin Pushups
7.Hand to Elbow
8.Push Up to Side Plank
9.Knee To Elbow
10. DownDog to Plank
Metcon
Metcon (No Measure)
Every 5 mins. x 5 rounds
1. 20/15 cal Bike +50 SDLHP 75/55
2. 20/15 Cal Bike + 400 meter run or row
3. 20/15 Cal Bike +500 Wallballs
4. 20/15 Cal Bike + 500 Meter Row
5. 20/15 Cal Bike + 50 Front Squats 75/55
Rest 4 Minutes
2 Rounds:
1 Min. Russian Twist
1 Min. Plank
1 Min. weighted Sit-up
1 Min. Plank