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Bear Canyon CrossFit – Hibernation WOD

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Warm-up

Trainers Choice (No Measure)

Stretch

Get heart rate up

Weightlifting

Metcon (Weight)

Overhead Lunge

8 Steps alt EMOM

10 Min

HAP

Use odd object/Sandbag/1 KB OR DB

If using 1 KB or DB alternate every 4 steps

If light keep working for :40sec

Metcon

Metcon (AMRAP – Reps)

Four AMRAPs in 19 minutes:

AMRAP in 4 minutes;

3 Power Snatch (135/95 lb)

6 HR Push-Ups

9 Air Squats

12 Deadlifts (135/95 lb)

1 minute Rest, then Repeat (4 times total)

If using 1 DB/KB do 3 Snatch on each arm (6 total) and 6 Suitcase Deadlifts on each side (12)

Extra Credit

Metcon (No Measure)

50 Bicep Curls

50 Hollow Body Rocks

50 Supermans