Announcements
Bears, don’t forget to join us on ZOOM M-F at 6 am, 12 pm, 4:30pm, M/W/F 6:00 pm, and T/TH 5:30 pm!!!
Join us on Facebook live at 9:30 every day!
Complete quarantine BINGO for your chance at a WHOOP
Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Metcon (No Measure)
8 Rounds
10 Supanited bent over row
Into
10 Floor Press
:30 rest in-between set
HAP
Use same weight. If weight for Row is too light for Floor press then do push ups.
2 sec hold (squeeze at top) on the Supinated Row
If using one DB/KB do 5 each side same with floor Press
Odd Object just bent over Row squeezing at the top 2 sec
Hold a barbell with an underhand grip (supination). Bend the knees, push the hips back and lean forward with the torso. Try to be in a 45° angle or more. With the chest out and back straight, row the barbell to your navel in a controlled movement
https://www.youtube.com/watch?v=mTQ_qg37MJk
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min Amrap
6 Knee Jumps
9 Chair Dips
12 Weighted Step ups on chair
15 Chair Pike + Shoulder Tap (L/R=1)
If using Barbell use 75/55 in front rack
Knee Jumps –https://www.youtube.com/watch?v=DprA94Mos80
Extra Credit
Metcon (No Measure)
3 Rounds
2:00 Min Wall Sit
4 Wall Walks