Bear Canyon CrossFit – WOD

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Warm-up

2:00 Bike or Row

+

2 Rounds:

20x Band Pull Aparts

20x Glute Bridge

20x Alternating V-Ups

Strength

Back Squat

A) Back Squat (0:00-10:00)

Every 2:00 x 5 sets

3 reps @ 32×1 Tempo

Building from 65%

-1min rest- (10:00-11:00)

Back Squat

B) Back Squat Drop Set (11:00-15:00)

Every 2min x 2 sets

8-12 reps @ 80% of A

No Tempo

Metcon

Metcon (4 Rounds for reps)

4 Sets:

3:00 On/2:00 Off:

12 Thrusters

12 Box Overs

Max Cal Bike or Row

Note, try to maintain consistent rounds for each set.

Scaled: 75/55, 24/20″

RX: 95/65, 24/20″

RX+: 115/75, 24/20″

Accessory work

Mobility