Bear Canyon CrossFit – WOD
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