Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
40-20-10
1. AIr Squats
2. KB Swing
3. KB Lunge R
4.KB Lunge L
5. KB Push Press
6. KB Sit-up
7. KB Twist
8. KB Plank
9. KB Plank Pass Through
10. KB Plank Hold
Core
Metcon (No Measure)
6 Mins. of ABs
10 GHD
10 PVC
10 Reverse Sit-ups Holding Plate overhead
WORKOUT #2
Metcon (No Measure)
Every 3 Minutes
X 12 Rounds…
200 M Run or Row
9 Wall Balls 20/14
6 Pull UPs
3 Burpee Deadlift 50/35