Announcements
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PASSWORD
95838
Bear Canyon CrossFit – Hibernation WOD
Warm-up
2 Sets
20 Plank Shoulder taps
15 Air Squats
10 Push Ups
Strength
A1) RDLs
8 reps @ 31×1 Tempo
-20 sec rest-
A2) Front Foot Elevated Split Squats
12 reps each leg @ 2020 Tempo
-90 sec rest-
x 4 sets
Metcon
B) For Time
30-20-10
Dips
10-20-30
Overhead Squats PVC or Barbell
Accessory work
C) 5 sets
30 sec Wallsit Hold
-30 sec rest-