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Bear Canyon CrossFit – WOD

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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