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Bear Canyon CrossFit – Hibernation WOD
Trainers Choice (No Measure)
Get heart rate up
Push Press (10×8)
8 EMOM 10 Min
NO TOUCH AND GO
Hold for 2 sec pause in dip each time
For single KB/DB 4 on each side with pause
Metcon (AMRAP – Reps)
15 Min AMRAP
12 Chair/Box Step Ups/Jumps
9 Pvc/broomstick ab mat sit-ups
6 Devil Lunges (Burpee to L/R Lunge with weight)
Devil Lunge -Like Devil Press but once you come out of burpee, suit case deadlift weights then lunge L/R.
If barbell burpee jump up, clean bar to shoulder and then 2 lunges (L/R)
If one item burpee and then bring up into goblet position lunge L/R
Metcon (No Measure)
50 Bicep Curls
50 Push Ups
50 Curl and Press