Bear Canyon CrossFit – WOD

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Metcon (No Measure)

10 Min Emom

1) 15x BB hip Thrusts As heavy as possible. Squeeze the glutes at the top of each Rep.

2) 15x Narrow stance Goblet squats. Heels elevated on a 10# plate feet narrow.

Rest 2 Mins

12 Min EMOM

1) Towel Kettle Bell Rows x15

* 1 Heavy Kettlebell, towel through handle and bent over row. If no Towel use a heavy band purple or black. Really squeeze the shoulder blades.

2) Low Banded Chest Flys x20-30

* set 2 red bands or blue at knee height with palms up bring hands together and squeeze chest.

3) DB Tricep OH extensions x 15

* Single dumbbell heavy behind the head extending overtop.

Rest 2 mins

2x Sets of DB Lateral Raise SuperSet.

1) Heavy DB lateral raise only half way up (from bottom position to half way) x 6-8 Reps

2) Top half lateral raise 8-10 (lighter weights)

3) Full Range of motion lateral raise 10-12 reps

4) Standing on 1 band pulse lateral raise ME

rest 2 mins after the full superset

then repeat. Dont rush through it

Rest 2 mins

then Complete

100 Crunches

100 Bicycles

100 Russian Twist

100 Flutter Kicks