Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Rack Lunge (5×10)
Back Rack Lunge Steps
5×10 AHAP (5 steps per leg)
E2M
Make sure that as you stand up out of the bottom of each lunge you’re not shooting your hips backward and then up. Like in a squat, your hips and shoulders should rise together, using your back leg to help as needed.
Metcon
Metcon (AMRAP – Reps)
AMRAP 13 Minutes
Row 2,000m
30 Hang Squat Cleans 135/95lbs
Row at a steady pace through your first 2k and then be ready to hold onto the bar for sets of hang cleans. This workout is really about how bad you want it when you get back on the rower.
Scale Accordingly
Extra Credit
Metcon (AMRAP – Reps)
Every 3:00 for 12:00
:25 Hanging Knee Raise Hold
20 Goblet Hold Walking Lunge 50/35lbs
15 Push Ups