Announcements
Complete quarantine BINGO for your chance at a WHOOP
Participate in ZOOM classes for your chance to win a Rogue gift card!!
Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Strength
Bulgarian Squat (10×10)
Weighted if possible
5 each leg
Metcon
Metcon (Time)
For Time:
20 Toes-To-Hands
30 Shoulder Taps
20 Toes-To-Hands
40 Sit-Ups
30 Shoulder Taps
20 Toes-To-Hands
50 Air Squats
40 Sit-Ups
30 Shoulder Taps
20 Toes-To-Hands
60 Chair Dips
50 Air Squats
40 Sit-Ups
30 Shoulder Taps
20 Toes-To-Hands
Complete each section and go straight into the next one with no rest between. Each section adds 1 new movement.
Shoulder Taps Demo: (Left+Right= 2 reps)
https://www.youtube.com/watch?v=gWHQpMUd7vw
Toes-To-Hands are like Up Downs, but you stay down and just jump your feet in and back out while in the plank position. It’s an ab intensive movement so bring those feet up as high as possible on each rep!
Extra Credit
Metcon (No Measure)
5×10 HSPU (Strict if possible)
5×14 ZOTTMAN curls
or reverse curls if using barbell
https://www.youtube.com/watch?v=FSGDM9-dZ9w
BINGO…..Who is going to WIN?