Bear Canyon CrossFit – Hibernation WOD

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Warm-up

Trainers Choice (No Measure)

Stretch

Get heart rate up

Weightlifting

Metcon (No Measure)

6 Rounds

10 Odd object thruster

10 Odd object deadlift

*for odd object thruster, find an object around the house that is relatively heavy as you will be doing 60 total reps; odd object deadlift can be a medium load if desired (share in comments what object/s you chose)

Some examples would be paint can, heavish box, large rock from yard. etc for thruster

For deadlift possibly a case of water, 2 paint cans, rocks in the new heavy duty target bag, tool bags etc

*if object/s are not balanced (i.e. a shovel) or sledge hammer make sure you flip it around each set

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

5 Burpees

10 Sit Ups use a PVC or BroomStick

15 Air Squats

Extra Credit

Metcon (No Measure)

Tabata Superman

10 (50 meter) sprints. Sprint 50m down the block. Turn around walk back to start and sprint