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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Monster Walk 2 min
3 Rounds
10 Jump Squats
10 Burpee
10 Glute bridge
10 Kips on Rig (Zoom 10 push-ups)
Weightlifting
Back Squat (6 Sets)
Back Squat
6 sets
Wave Loading
E2M
5 @ 70%
4 @ 75%
3 @ 80%
5 @ 72.5%
4 @ 77.5%
3 @ 82.5%
ZOOM
12 Lateral Lunges 6 each leg
EMOM 12 MIN
Metcon
Metcon (Time)
3 Rounds for time
30/24 Cal Bike /600M Row
15 Thruster 95/65
10 Pull-ups
Zoom
3 Rounds
2:30 Min Jumping Jacks/High Knees
15 Thruster
15 Push ups
Scale Accordingly
Extra Credit
Metcon (No Measure)
Barbell Good Mornings
3×10
Floor Press
4×15
Double Plate Pinch
5x 1:00
Single Plate in each hand at once