Wednesday SWEAT

Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

Circuit Warm Up:

2 Rounds

Ski Calories 10 calories

Barbell Thrusters 10

DB Push Press 10

DB Flies 10

Wall Balls 5

Workout #1

Metcon (No Measure)

Dumbbell Crunch 10 Reps

Tuck and Crunch 15 reps

V-Ups 12 reps

Crunch Arms crossed – 15 reps

Hanging Leg Raises – 15 reps

Hanging knee raise twist

Garhammer raises- start with knees raised then try and raise them more to your chest. x 15 reps

Knee Raises x 15 reps

WORKOUT #2

Metcon (AMRAP – Rounds)

35 MINUTE AMRAP

200 METER ROW

15 AIR SQUATS

10 PUSHUPS

1 CLEAN AND JERK 205/145