Bear Canyon CrossFit – WOD
Strength
Back Squat
A) Back Squat
Every 2:30 x 5 sets
10 reps @ 31×1 Tempo
Start moderate & build each set
Tempo
Digit 1 Represents the Eccentric
Digit 2 Represents the Isometric Bottom
Digit 3 Represents the Concentric (sometimes its an “X”)
Digit 4 Represents the Isometric Top
Metcon
Metcon (Time)
5 Rounds
20/15 Calories
12 T2B
35 DU
Accessory work
3 Sets
30 sec Hollow Hold
-15 sec rest-
30 sec Plank Hold
-15 sec rest-