Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
rig run!
Metcon (AMRAP)
Metcon (Time)
FUN, Fun, Fun>>>>>>>
15 minute running clock max reps each round
3 minutes:AMRAP
400 meter run then max Push-Ups
rest 1minute
400 Meter Run then Max Back\
Squats 115/75
Rest 1 minute
400 Meter Run
Max Push Ups
Rest 1 minute
400 Meter Run
Max Back Squats
rest 1 minute
B. Rest 5 Minutes:
15 minutes on a running clock
max reps
300 meter row
Max Wall Balls
rest 1 minute
300 meter Row
Max KB Swings
300 Meter Run
rest 1 minute
300 meter row
max KB Swings
rest 1 minute
300 meter ROW
MAX KB Swings
rest 1 minute
300 Meter Row
Max KB Swings
ABS:
8 minutes of ABS:
30 seconds each movement
Flutter Kicks
Buttefly cross Crunch
Russian Twist
Reverse Sit Ups
Toe Reaches
1/2 Sitting Cross Punches
Alternating Leg lifts
Alternating Cross Crunches
Oblique Cross Crunches Left
Oblique CrossCrunches Right
Leg Circles
Frog Crunches
Negative Crunches
Crunch Pulse
Plank Dips L
Plank Dip R
Mountain Climbers