Don’t forget your personal chalk buckets!

Bear Canyon CrossFit – Hibernation WOD

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Trainers Choice (No Measure)


Metcon (Time)

Twisted Steel & Sex Appeal”

2 Rounds For Time and Quality:

50 Elevated Heel Air Squats

50 Table Pull-Ups

50 Seated Knee To Chest

50 Glute Bridges

50 Fly Push-Ups

50 Chair Dips

Today is a true full body workout that mimics a traditional physique style training regime. I want you to move through everything as quick as you can today, BUT with good controlled form. You will need to break from time to time and that’s fine, but keep the rest breaks short and get back on it!

Advanced athletes can do a 30X0 Tempo on everything. (Which means: 3sec. on the way down, 0sec. spent at the bottom, come up quick, and spend 0sec. at the top. Repeat. Essentially just the “lowering phase” is what matters most.

Another advanced option would be to do 3 rounds 🙂

Heel Elevated Air Squats: (You can use a book or anything around the house that will comfortably raise the heel)

Fly Push-Ups Demo:

Table Pull-Ups Demo:

Seated Knee To Chest Demo:

Chair Dips Demo:

Glute Bridge Demo:

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