Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Metcon (Weight)

15min Booty Work:

5 Rounds of:

40sec. of DB Front Squats 50/35s

20 sec. of Rest

immediately into;

5 Rounds

40sec. of DB Alt. Lunges

20sec. of Rest

immediately into;

5 Rounds

40sec. of DB Hip Thrusts

20sec. of Rest

Pick a weight you can do the entire 40sec

Lunges (Hold the DBs at your side)

DB Hip Thrusts (Use 1 or both of your dumbbells. Place them on your hips and prop your back on something like a bench or box if you can. If you have nothing you can still pull it off, off the ground)

Then

Metcon

Metcon (AMRAP – Rounds and Reps)

Death by

EMOM Until you fail…

1 Devil Press 50/35

10 Air Squats

*Add 1 Devil Press each round

So… Round 2 looks like this…

2 Devil Press

10 Air Squats

So… Round 2 looks like this…

3 Devil Press

10 Air Squats

…. What can you get to?!

Pick a weight to try and get to 10

If you don’t make it then go a round down and keep going until entire class is done

Extra Credit

Metcon (Calories)

14 Min

Max Cal Bike

E2MOM 8 TTB

Start with TTB