Announcements
ZOOM LINK
https://zoom.us/j/94434469337?pwd=MGdnTDdJZTFGaHcxbTl0NHlaY2xtZz09#success
PASSWORD
95838
Happy Birthday to Mark Smith and Nicole Kapnison!
Bear Canyon CrossFit – WOD
Warm-up
2min Bike or Row
-then-
2 Sets
10 Push Ups
12 Kip Swings
15 Banded Overhead Squats
30 sec Plank Hold
Strength
Power Clean
1 High-Hang PS + 1 PS
1 Complex Every 75 seconds x 10 sets
Build to a tough set
Start at 70%
Drop & reset
*Note: The high hang is from the hip. Extend!!!
Metcon
Metcon (Time)
“Jillian Michaels”
1-10
Burpees to a 6″ Target
10-1
Box Jump Step Downs @ 24/20
*Scale to No push up burpees to keep intensity high
-5min rest-
Metcon (Time)
“Jillian Michaels in reverse”
10-1
Burpees to a 6″ Target
1-10
Box Jump Step Downs @ 24/20
*Scale to No push up burpees to keep intensity high
*20min cap including rest
Accessory work
Mobility
spend 10-15mins stretching