Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
10 Air Squat
10 Alt lunges
10 v-ups
Metcon
Metcon (Time)
(0-15min)
100 Cal
100 Deadlift 185/130
100 Ab Mat Sit-ups
(15-29)
75 Cal
75 Backsquats 135/95 (Taken from Ground)
75 Russian Twist 35/25#Plate (L+R=1)
(29-40)
50 Cal
50 Alt Lunges 115/80 (L+R=1) (Front or Back Rack)
50 Barbell Roll outs
25 Cal
40 Min Cap
1 Partner Works at a time
Scale Accordingly
Extra Credit
Metcon (No Measure)
5×5-8 Strict Pull-ups
5×10 Close Grip Barbell Curls
5×15 Push Ups