Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
40-20-10
1.Jumping Jacks
2.Air Squats
3.Lunges on right leg
4.Lunges on left leg
5.Burpees
6.Jumping Squats
7.Mountain Climbers
8.Down Dog to Plank
9.Russian Twist
10. Cherry Pickers
Workout #1
Metcon (No Measure)
30 min to Get as far as Possible….
200 Meter Run
70 Calf Raises
200 Meter Run
60 KB Goblet Squat 53/35
200 Meter Run
50 KB Swings
200 Meter Run
40 KB OH Squats
200 Meter Run
30 Push Ups
200 Meter Run
20 TTB
200 Meter Run
Buy Out ABS…
50-35-20
– Russian Twist L+R=2
– Cherry Pickers L+R=1
– Reverse Sit-ups
– V-Ups
– Hollow Body Rocks