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Bear Canyon CrossFit – Hibernation WOD

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Trainers Choice (No Measure)


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)


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

Extra Credit

Metcon (No Measure)

Back Extensions


4×15 Curls

Single Leg Wallsit


:30 Per Side