Bear Canyon CrossFit – Hibernation WOD

View Public Whiteboard

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