Bear Canyon CrossFit – WOD
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