Friday, November 20th

Bear Canyon CrossFit – Hibernation WOD

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Warm-up

2 sets

10 Sumo Inch Work + Push up

20 Air Squats

30 sec Side Plank each side

Metcon

21-18-15-12-9-6-3

sHSPU or Pike Push Ups

-1min rest b/t sets-

Metcon

B) 16min EMOM

1: 30 sec Glute Bridge Hold Floor Press

2: 30 sec Chainsaw Row (R)

3: 30 sec Chainsaw Row (L)

4: 30 Alt V-Ups

Accessory work

C) 3 sets

30 sec Curls

-30 sec rest-