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Bear Canyon CrossFit – WOD

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Rope Climb (15 mins)

Work on different climbing variations (ie. j-hook, s-wrap) and scaling options to build rope confidence.

If able to climb ropes, work on profiency of movement and minimizing wasted effort.

Metcon (Time)

4 Rds for Time:

100 Du /50 attempt or 100 SU

2 Rope Climbs

25 situps

Accessory work

5x 50′ HSW

or 10 mins of Handstand hold practice. (with or without a wall) if new then practice wall walks into a handstand holds.