Announcements
Make sure to join us Saturday the 18th at 9am for Strongman Fundraiser for Coach Reuben!!
Join us for Memorial Day Murph on May 27th at 9/10:30!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
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
Metcon (No Measure)
Metcon (No Measure)
(0-10min….)
10 Rounds:
7 Front Squats 95/65
7 Toes-To-Bar
(11-21min…)
8 Rounds:
8 SDLHP’s 96/65
7 Burpees over Bar
(22-32min.)
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.