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https://zoom.us/j/94434469337?pwd=MGdnTDdJZTFGaHcxbTl0NHlaY2xtZz09
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Bear Canyon CrossFit – WOD
Strength
A1) Front Foot Elevated Split Squats
12-15 reps @ 30×1 Tempo each leg
-20 sec rest-
A2) Toe Elevated RDL
10-12 reps @ 3131 Tempo
-20 sec rest-
A3) Wall Sit Holds
30-45 seconds
Weighted if possible
-20 sec rest-
A4) Sumo Deadlift
10-12 reps @ 3131 Tempo
-20 sec rest-
A5) Wtd hip Thrusts
15-20 reps @ 30×1 Tempo
-90 sec rest-
x 3 sets
B) Squat Endurance
20 sec Wtd Squats
40 sec Slow Non Stop Air Squats
x 5 continuous mins