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Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
40-20-10
1. Run
2. KB Swing
3. Row
4. KB Swing
5. Row
6. KB Swing
7. Row
8. KB Swing
9. Row
10. KB Swing
Metcon (AMRAP)
Metcon (No Measure)
0-4 min.
800 M Row or Run
4-8 min.
4 Rounds:
10 Front Rack Lunges 75/55
10 TTB
8-12 Min
800 M Row
12-16 Min,
50 Russian KB Swings 75/53
16-20
800 M Row or Run
20-24Min.
4 Rounds
10 Front Rack Lunges 75/55
10 TTB
24-28 Min.
800 Row or Run
28-32 Min.
50 Russian KB Swings
32-36 Min.
800 Run or Row
Core: 3 Rounds
20 V-Ups
20 Knee Tucks