Announcements
Happy Birthday to Elizabeth G and Stewart A!
Bear Canyon CrossFit – WOD
Warm-up
2 Sets
12 Cal Bike or Row
10 Banded Overhead Squats
12 Step Ups
10 Kip Swings
30 sec Hollow Hold
Strength
Metcon
Metcon (AMRAP – Rounds and Reps)
30min AMRAP
100 Ab mat sit ups
2 Rounds
32 Step Ups
32 Pull Ups
16 KBS
then
100 Ab mat sit ups
2 rounds
32 Single KB Deadlifts
16 Wallballs
16 Calories
Accessory work
3 Sets
30 sec Single Arm DB Overhead Hold (L)
-15 sec rest-
30 sec Single Arm DB Overhead Hold (R)
-15 sec rest-