Announcements
Zoom Link
https://zoom.us/j/94434469337?pwd=MGdnTDdJZTFGaHcxbTl0NHlaY2xtZz09
Passcode:958838
Happy Birthday to Winston Brooks!
Bear Canyon CrossFit – WOD
Strength
A1) Single Arm DB Hang Snatch High Pulls
10-12 reps each arm
-20 sec rest-
A2) Box Dips
8-10 reps @ 30×2 Tempo
-20 sec rest-
A3) Bent Over Elbowing Rows
10-15 reps @ 21×2 Tempo each side
-20 sec rest-
A4) Off Set Push Up + Side Plank Rotation
8-10 reps each side
-90 sec rest-
x 4 sets
Movements demos & equipment modifications below:
https://youtu.be/514ap0jScdw
Metcon
B) Floor Press Pump (Unbroken)
20 sec Fast Floor Press
20 sec Slow Floor Press
20 sec Hold at lock out
x 5 sets
NO rest (5mins straight)
Accessory work
C) 4 Sets
20 sec Wtd Flutter Kicks
30 sec Plank Hold
-30 sec rest-