Bear Canyon CrossFit – WOD
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!!