Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
40-20-10
1.Row
2.Jump
3.Row
4.Lunge
5.Row
6.Squat
7.Row
8.Swing
9.Row
10.Press
11.Row
12.Sit-Up
Workout #1
Metcon (No Measure)
2 Rounds:
4 Min. rowing for max calories Tabata
.20×10 for 8 rounds
1 min Rest
4 Min. AMRAP
10 Back Squats 95/65
10 Back Rack Lunges 95/65
1 Min Rest
4 min. biking for max calories Tabata
.20 hard/.10 rest x 8 rounds
1 min rest
4 Min AMRAP
10 Wall Balls
10 Push Press 95/65
Abs-
40-20-12x 3
Flutter Kicks
Hollow Body
Barbell situp
Barbell Reverse sit-up