Bear Canyon CrossFit – WOD
warm up
2 Rounds:
10 Cal Bike/ Row
10x Ring Rows
10x Barbell Shoulder Press
:30 FLR (Front leaning rest)
Strength
Strict Press (6×8)
A) Strict Press: (0:00-12:00)
Every 2 minutes x 6 sets
8 reps, “Building each set”
Rest 1:00 (12:00-13:00)
Strict Press (2×10-15)
B) Strict Press Drop Set (13:00-17:00)
Every 2mins x 2 sets
10-15 reps @ 70% of A
Metcon
Metcon (Time)
For Time:
75x T2B
Every 2 minutes: 15/12 Cal and at the 0:00.
Note, each athlete should have 1:15 to work on their T2B.
Accessory work
3 sets
40 sec Banded Face Pulls
-20 sec rest-
40 sec Banded Pull Aparts
-20 sec rest-