Announcements
ZOOM LINK
https://zoom.us/j/94434469337?pwd=MGdnTDdJZTFGaHcxbTl0NHlaY2xtZz09#success
PASSWORD
95838
Happy Birthday to Bennie M!
Bear Canyon CrossFit – Hibernation WOD
Warm-up
2 Sets
10 Push Ups
10 Jumping Air Squats
30 sec Plank Shoulder Taps
Strength
A1) SA DB Row / SA Landmine Row
12-15 reps each arm @ 30×2 Tempo
-20 sec rest-
A2) Hand Release Push Up
10-12 reps @ 30×1 Tempo
-20 sec rest-
A3) Handstand Hold on wall or Pike
15-30 seconds
-90 sec rest-
x 3 sets
Metcon
EMOM 16
1: 8-12 Burpees
2: 12-15 Sit Ups
3: 12-15 HPC or Russian KBS
4: 30 seconds of Jumping Lunges