Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Metcon (No Measure)
8 Rounds
10 Supanited bent over row
Into
10 Floor Press
:30 rest in-between set
HAP
Use same weight. If weight for Row is too light for Floor press then do push ups.
2 sec hold (squeeze at top) on the Supinated Row
If using one DB/KB do 5 each side same with floor Press
Odd Object just bent over Row squeezing at the top 2 sec
Metcon
Metcon (No Measure)
15 Min Amrap
6 Knee Jumps
9 Chair Dips
12 Weighted Step ups on chair
15 Chair Pike + Shoulder Tap (L/R=1)
If using Barbell use 75/55 in front rack
Extra Credit
Metcon (No Measure)
3 Rounds
2:00 Min Wall Sit
4 Wall Walks