Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
5-7min stretching
2min bike
Then
2 rounds
10 goblet squats
10 ground to overhead w/ plate
30 sec plate jumps (like the toe taps)
Wod prep
2 rounds @ workout pace
5 thrusters
5 burpees over bar
-rest 5ish Mins-
Do wod
Trainers Choice (No Measure)
5-7min stretching
2min bike
Then
2 rounds
10 goblet squats
10 ground to overhead w/ plate
30 sec plate jumps (like the toe taps)
Wod prep
2 rounds @ workout pace
5 thrusters
5 burpees over bar
-rest 5ish Mins-
Do wod
Metcon
Metcon (Time)
10-1 Thruster
7 Burpee Over Bar
Elite 115/85
Masters 95/65
RX 95/65
Scaled 75/55 (Can seep over bar)
Remember to film the WOD if you are planning on placing in the top for qualifier
Extra Credit
Metcon (No Measure)
Bingo
or
10-9-8-7-6-5-4-3-2-1 Unbroken Toes to Bar
rest 5:00 then pull ups