Bear Canyon CrossFit – SWEAT
Metcon
Metcon (No Measure)
Run 100 Meters
50 Jumping Jacks
Run 100 Meters
40 Air Squats
Run 100 Meters
30 Lunges
Run 100 Meters
20 Sit ups
Run 100 Meters
10 Push-Ups
Metcon
Metcon (No Measure)
Partner Workout: 10 rounds
One person works while another person rests
500 Meter Bike
5 Power cleans 115/85
3 Handstand Push-ups
Core
Metcon (No Measure)
B Crusher Workout:
3 minutes on 30 second rest (12 minutes of work)
weights 5/10 pound dumbbells
1) Glute Circles
2) Side plank Left with weights
3) Side Plank right with weights
Rest 30
1) Dumbbells over head crunches
2) Russian Twist
3) Dumbbell Cherry Pickers
Rest 30
1) Mountain Climbers with opposite knee to elbow
2) Fire Hydrant Left
3) Fire Hydrant Right
Rest 30
1) Banded Glute Raises
2) Banded Glute Holds
3) Banded Glute knees in and out
Completed workout
Stretch