Announcements
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PASSWORD
95838
Happy Birthday to Nydia M!
Bear Canyon CrossFit – Hibernation WOD
Warm-up
2 Sets
20 Lateral Hops or Jump Ropes
10 Push Ups
12 Bent Over Rows
15 Sit Ups
Strength
A) 5 Sets:
10x SHSPU’s or Pike Push Ups
50x DU’s, or 75x SU’s.
Rest 1:00 between each set.
Metcon
16 min EMOM
1: 30 sec Half Kneeling Press (R)
2: 30 sec Half Kneeling Press (L)
3: 30 sec Pendlay Row
4: 30-45 sec Hollow Hold
Accessory work
3 Sets
30 sec Crush Grip Curls
-30 sec rest-
30 sec Seated Skull Crushers