Bear Canyon CrossFit – WOD
Warm-up
2 Rounds:
10 Cal Bike/ Row
10x Ring Rows
10x Push Ups
10x Air Squats
:30 FLR
Metcon
Metcon (AMRAP – Reps)
EMOM x 15 sets
5 Burpees to 6″ Target +
5/3 Cal Row/Bike
*Note: Both movements will be complete in the 1min time frame. Give yourself at least 20 seconds of rest. You should NOT be finishing with 10 seconds left. Try to maintain the same reps for all 15 sets.
Modifications:
Cut the reps down to ensure you are hitting the time frame.
If the burpees are the limiting factor, go to no push up burpees.
Scoring: Total reps of both movements done after the 15 sets
-10min Transition/WOD Brief-
Metcon (Time)
For Time:
100,80,60,40,20 reps of:
DU’s
Air Squats
Accessory work
Mobility
Quads, Hips, Hamstrings.