Bear Canyon CrossFit – Hibernation WOD

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Warm-up

Trainers Choice (No Measure)

Stretch

Get Heart Rate Up

Weightlifting

Metcon (No Measure)

5x 10 Odd Object Squat

Zercher Squat a bag of dog food/Bear hug a 5 gal paint bucket/put a case of water on your shoulder…..

5×10 Odd Object Deadlift

Case of water/dog food/big rock

Metcon

Metcon (No Measure)

5 Min Amrap

10 Jump Squat

5 Push Ups

2 min Rest

10 Min Amrap

10 Jumping Jacks

10 Mountain Climbers

20ft HS Walk or Bear Crawl

to correctly do bear crawls

https://www.youtube.com/watch?v=Wgt1vdZ_YYk

Extra Credit

Metcon (No Measure)

100 Situps

100 Heel Touches

100 Flutter Kicks 50 each leg