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Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Strength
Metcon (No Measure)
7 Rounds
12 1 1/4 Weighted Lunge (6 each leg) HAP
Right into
10 Weighted Glute Bridge on ground
2 sec hold at top on glute bridge
:30 Rest
Weight should be goblet or front rack position
Here is video (Don’t elevate your foot)
https://www.youtube.com/watch?v=0TdWN2ECCZ0
Metcon
Metcon (AMRAP – Reps)
12 Min Amrap
5 Tuck Jumps (not just jumps)
10 SDLHP 95/65
15 Sissor Kicks (L+R=1)
Alternate between scissor kicks and sideways scissor kicks
https://www.youtube.com/watch?v=zh1v8jINBZ0
Extra Credit
Metcon (No Measure)
Back Extensions
3×10
4×15 Curls
Single Leg Wallsit
5×1:00
:30 Per Side