Announcements
Happy Birthday to Erin W.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Deadlift (6×6)
65+%
Reset each rep
E2M
Metcon
Metcon (Time)
4 Rounds
80 Double Unders
14 DB Front Rack Lunge alt 50/35s
20 HSPU
14 DB Front Rack Lunge alt50/35s
This piece will amplify how well you can stay composed and relaxed while jumping rope, allowing you to pick the DBs up and lunge yourself back to the wall.
Scale Accordingly
SU is Double
We’ve worked on HSPU lately so scale accordingly
Extra Credit
Metcon (No Measure)
3×10
Hip Extensions
4×15
Banded Hamstring Curls
Tabata Hollow Body Rock