Friday

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Good Mornings (7×8)

E:90

HAP

Metcon

Metcon (Time)

4 Rounds

Row 500m

20 PVC Ab Mat

24 S-Arm DB Hang Clean and Jerk 50/35lbs

It’s not necessary to kill yourself on the rower, as a 5 second difference will be way more energy than it’s worth. Instead, transitioning quickly and catching your breath with the DB is how you can move quickly and consistently through this piece. Nothing should hang you up other than your fitness.

Extra Credit

Metcon (No Measure)

3×10

Hip Extensions

5x 1:00-1:30

Parallette HS Hold/Handstand Hold