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Happy Birthday to Tahni Gatlin!

Bear Canyon CrossFit – WOD

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Strength

A1) Sumo Deadlifts

10-12 reps @ 3131 Tempo

-20 sec rest-

A2) Cyclist Squats (Elevate heels on 2-4 inch surface)

12-15 reps @ 30×1 Tempo

-20 sec rest-

A3) Weight Sit Ups + Press Overhead

12-15 reps

*Note: if weight is to challenging, hold PVC overhead.

-90 sec rest-

x 5 sets

+

Accessory

3 sets

12 Single Leg Elevated Glute Bridges L/R

20 Seated Leg Lifts Over Objects

Accessory work

Sumo Deadlift with DB: https://www.youtube.com/watch?v=YHdektUDKfo

Cyclist Squat: https://www.youtube.com/watch?v=AdfMPEDpUHI

*Note: load however seems fit.

Weighted Sit Up + Press Overhead: https://www.youtube.com/watch?v=p0tg48botqw

Single Leg Elevated Glute Bridged: https://www.youtube.com/watch?v=I7Zwyzr8COk

Seated Leg Lift Over Object: https://www.youtube.com/watch?v=EvleorZT7wU