Don’t forget your personal chalk buckets!

Bear Canyon CrossFit – Hibernation WOD

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Trainers Choice (No Measure)


Metcon (No Measure)

Butts and Guts Marathon”

Min. 1) Plank

Min. 2) Max Glute Bridges

Min. 3) Max Russian Twists

Min. 4) Max Fire Hydrant (Right)

Min. 5) Max Fire Hydrant (Left)

Repeat for 4 Total Rounds. (20min.)

I would like to ask a few things of you:

1.) Do not rush the glute bridges. Bring your hips up and hold for a second before you come down (like in the video I linked)

2.) You can go faster on the fire hydrants, but still, don’t go crazy fast. And I know what you’re thinking… This movement looks “dumb.” I thought so too, but it works the side of your glutes like nothing else if bodyweight is all you’re working with. SO GET EXCITED about some damn fire hydrants 🙂

Fire Hydrant Demo:

Glute Bridge Demo: