Bear Canyon CrossFit – WOD
Metcon (No Measure)
10 Min EMOM
1: Deficit Pushups- 15-20 Reps
2: Supinated BB Rows HEAVY 7-10 Reps
Rest 2 Minutes
12 Min EMOM
1: 10 Back Rack Lunges Each leg (all 10 one side then switch)
2: Single Dumbell Pulse squat x15 (holding dumbbell vertical, squat down then back up half way)
3: Russian Twists- 20 45/25
rest 2 min
4x Banded Tricep Ext. 15-20 into
BB curls x 12-15
rest :90 after each