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Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Strength
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.
22X0 Tempo
2 coming up and 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
Metcon
Metcon (No Measure)
Every 60sec. for 12 rounds complete 1 Round of:
6 Push-Ups
6 Up-Downs
6 Bodyweight Lunges (Each Leg)
Up Down Demo:
https://www.youtube.com/watch?v=pUzd9bwrrZM
Extra Credit
Metcon (No Measure)
Double Tabata
Hollow Body Rocks
Supermans
Strict Press
3×10
Banded Hamstring Curls
4×15
V Ups
5 x20