Bear Canyon CrossFit – Hibernation WOD

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Warm-up

2 sets

10 No Push Up Burpees

12 Step Back Lunges + High Knee

30 sec Plank Shoulder tap

Strength

A1) Single Leg RDL

10-12 reps @ 30×1 Tempo

-30 sec rest-

A2) Spit Stance Squat

10-12 reps each leg @ 30×1 Tempo

-90 sec rest-

x 4 sets

Metcon

12min AMRAP

15 Ground 2 Overhead (Moderate)

15 Sit Ups

Accessory work

Mobility