Announcements
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https://zoom.us/j/94434469337?pwd=MGdnTDdJZTFGaHcxbTl0NHlaY2xtZz09
Passcode:958838
Happy Birthday to Tahni Gatlin!
Bear Canyon CrossFit – WOD
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