Announcements
Happy Birthday to Hannah G.!!
Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Stretch
Get Heart Rate Up
Metcon
Metcon (Time)
For Time
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Options for Ruck pack
Grab your kids Backpack and throw some books in there
Grab two pillow cases put books in, tie together and over shoulder
Use the weights you got from gym
Don’t use any weight
Wear weight vest
Box
A box
A bench
Find something to step on
A chair, a bench at park,
A side table
Railroad ties
An upside down bucket
A planter wall
2 milk crates upside down
Stairs at yours house just do two or three to the point when your leg in on stair its a perfect lunge
if you don’t have anything do Lunges then (gross)
Have fun…working the booty
Post time and what you did in comments
*scaling options lower # of step ups or lunges
Extra Credit
Metcon (No Measure)
4×15
Seated DB Strict Press…or odd object like a paint bucket
5×20
V-ups