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Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Metcon
Metcon (Time)
25min. Running Clock…
50-40-30-20-10
Jumping Jacks
Chair Dips
Immediately into;
10-20-30-40-50
Straight Leg Sit-Ups
*After Each Set Complete a 1min. Plank (5 total)
Immediately into;
Max Chair Step Ups in remaining time
– Ideally you will use the same chair for step-ups as you used for the dips.
– Advanced can make this workout 30min. OR until they hit 100 Step-Ups (L+R=1)
Straight Leg Sit-Up Demo:
https://www.youtube.com/watch?v=PtdG6xp_Xgk
Chair Dips Demo:
https://www.youtube.com/watch?v=HCf97NPYeGY
Chair Step Up Demo:
https://www.youtube.com/watch?v=8uZUx0ehu2E