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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Metcon (No Measure)

4 Sets

12 Slow Cossack Squats ( DB HAP)

16 Banded Glute Bridges (3 Sec Pause at top)

10 Min to complete

Stay below parallel for the Cossack squats rather than extending the hips and knees every time. Take your time through this whole piece.


Metcon (No Measure)

Metcon (No Measure)


10 Rounds:

7 Front Squats 95/65

7 Toes-To-Bar


8 Rounds:

8 SDLHP’s 96/65

7 Burpees over Bar


6 Rounds:

10/7 Cal Assault Bike/Row

10 Air Squats

10 American KB Swings 53/35lb.
if you finsih a round early then rest remainder

Extra Credit

Metcon (AMRAP – Reps)

AMRAP 7 Minutes

3-5 Strict Ring Dips

These should be perfect, quality reps. Pick a number that is definitely repeatable. Even if it’s lower than you can do, just do more sets.