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Bear Canyon CrossFit – WOD
warm up
2 Rounds:
10 Cal Bike or Row
20x Band Pull Aparts
30′ Banded Side Step R/L
Strength
Front Squat
A) Front Squat (0:00-12:30)
Every 2:30 x 5 sets
3 reps @ 32×1 Tempo
Building from 65%
-1min rest- (12:30-13:30)
Front Squat
B) Front Squat Drop Set (13:30-17:30)
Every 2min x 2 sets
8-12 reps @ Heaviest weight of A
No Tempo
Metcon
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
7 Squat Clean
14 T2B
Scaled: 95/65, Hanging Leg Raises
RX: 115/75, Knee to Elbows
RX+: 135/95, T2B
Accessory work
3 Sets
30 sec Banded Clamshell (L)
30 sec Banded Glute Bridge
30 sec Banded Clamshell (R)
-30 sec rest-