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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Bench Press (6)

Bench Press

E1:30

5 @40%

5 @50%

3 @60%

5 @70%

5 @75%

As many as you can @80%

To improve your pressing ability, you have to press. The upper body responds best to fast twitch movement, so we want you pressing your percentage as fast as possible.

Metcon

Metcon (Time)

2:00 on, 1:00 off until completion

4 Rounds

25/18 Calorie AAB

25 Push Ups

25 Ab Mat sit Ups

30 Alt DB Goblet Hold Lunge 53/35lbs

Your best bet is likely sprinting most of the first set of calories on the bike in order to get to deep into the first round and then re-evaluating during your rest period. The goblet lunge is exactly what it sounds like – hold the DB vertically against your chest like the giant margarita glass you wish you were holding instead of a gigantic fitness boulder.

Extra Credit

Metcon (No Measure)

Parallette HS Holds

3x 1:00

DB Hollow Lifts

4×15

Glute Bridges

5×20