Bear Canyon CrossFit – WOD

View Public Whiteboard

Warm-up

2 Rounds:

10 Cal Bike/Row

20x Band Pull Aparts

10x Single Leg Glute Bridge R/L

Strength

Push Press (5×10)

A) Push Press (0:00-10:00)

10 reps Every 2mins x 5 sets

Building each set to a tough set of 10

-1min rest- (10:00-11:00)

Push Press (2×12)

B) Push Press Drop Set (11:00-15:00)

Every 2mins x 2 sets

12 reps @ 65% of A

Metcon

Metcon (Time)

27,21,15,9 reps of:

Hang Power Snatch 95/65

81,63,45,27 reps of:

DU’s or SU’s

Time Cap: 20 minutes.

Accessory work

Group mobility work

Stick around and stretch, Happy Hump Day!!!

The weekend is almost here!!