Don’t forget your personal chalk buckets!

Bear Canyon CrossFit – Hibernation WOD

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Trainers Choice (No Measure)


Metcon (Time)

100 Jumping Jacks

90 Russian Twists (L+R=1)

80 Air Squats

70 Up Downs

60 Chair Dips

50 Push-Ups

40 Alternating Crab Kicks

30 Burpees

20 Straight Leg Sit-Ups

10 Wall Walks


2 Rounds of HALF the numbers. Same amount of work, but broken up a little. Advanced athletes should definitely complete as is. Intermediate or beginners should shoot for version (broken up) and put a 25min. Time Cap on it.

Crab Kick Demo:

Up Down Demo:

Wall Walk Demo:

Straight Leg Sit-Up Demo: