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Happy Birthday to Aimee Curtis!
Bear Canyon CrossFit – WOD
Warm-up
2 min Bike
2 Sets
10 Push Ups
10 Kip Swings
30 sec Side Plank each side
Strength
Strict Press
A1) Strict Press
6 reps @ 21×2 Tempo
Building small each set
*Note: Start at a comfortable weight and build as long as you can maintain the tempo.
-20 sec rest-
Pull-ups
A2) Wide Grip Strict Pull Ups
Max Unbroken Set @ 30×1 Tempo
*Banded if needed
Hold that tempo!!
*For the grip, hands are outside of the shoulders.
-20 sec rest-
A3) 3 Point DB Elbowing Row
8-10 reps each arm
-20 sec rest-
A4) KB Crush Grip Floor Press
15-20 reps @ 30×1 Tempo
-20 sec rest-
A5) FLR on Low Rings
30-60 seconds
-90 sec rest-
x 4 sets
Complete A1-A5 in a 35 minute window. NO lollygagging, work through your sets 😉
Metcon
Metcon (Time)
For Time
20 KBS
20 Calories
10 KBS
10 Calories
Scaled: 35/26
RX: 55/35
RX+: 70/55
7min Time Cap
*Note: This should be really fast. If you are not breathing hard then you are not trying.