Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Good Mornings (5×10)
E2M
10 Cossack squat (5 EACH LEG) after each set. Use 1 kb/db in goblet position
Try and get full range of motion on the cossack squats
Metcon
Metcon (AMRAP – Reps)
13min Amrap
1000m Row “buy in”
then in remaining time, complete as many rounds as possible:
12 Toes-To-Bar
6 Devil Press 50/35s
Extra Credit
Metcon (No Measure)
Reverse Hyper
3×10 @ 50% 1RM Back Squat
Then
Accumulate 2 Minutes In a Dead Hang From a Pull Up Bar