Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
40-20-10
1. JUMPING JACKS
2. AIR SQUATS
3. LEFT LUNGE
4. RIGHT LUNGE
5. QTR. SQUAT
6. BURPEES
7. BOX STEP UP
8. TRICEP DIPS
9. LEFT LEG STEP UP
10. RIGHT LEG STEP UP
Workout #1
Metcon (Time)
ABS>>>>>>>
40 SECS ON 20 SEC OFF X 3 ROUNDS
1. SEASAWS
2. SIDE PLANK LEFT – HAND THROUGH
3. SIDE PLANK RIGHT- HAND THROUGH
Metcon
Metcon (No Measure)
5 ROUNDS;
EMOM X 35
MIN 1: 15/12 CALS ROW
MIN 2:15 FRONT SQUATS (75/55)
MIN 3: 15 BURPEES
MIN 4: 15/12 CAL BIKE
MIN 5: 20 SIT UPS ADD WEIGHT TO CHALLENGE YOURSELF
MIN 6: 50 DOUBLE UNDERS
MIN 7: REST
EXTRA CREDIT
50-40-30-20-10
SLAM BALLS