Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Metcon (Weight)
1 1/4 Squats (Front or Back)
6-8 E 1:30
10 Sets
HAP
1 1/4 Front Squat Weightlifting
The athlete will either front or back squat to the bottom, recover to just above parallel, return to the bottom, and recover fully.
Metcon
Metcon (AMRAP – Reps)
15 Min Amrap
50 DU/ 100SU or HOPS
3 Knee Jumps
6 Lunges with weight 75/55
9 Thruster 75/55
Extra Credit
Metcon (No Measure)
50 Weighted Oblique Crunch each side
50 Hollow Body Rocks
50 Supermans
50 Weighted Sit-ups