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Bear Canyon CrossFit – Hibernation WOD

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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