Announcements
ZOOM LINK
https://zoom.us/j/94434469337?pwd=MGdnTDdJZTFGaHcxbTl0NHlaY2xtZz09#success
PASSWORD
95838
Happy Birthday to Jacob D!
Bear Canyon CrossFit – Hibernation WOD
Warm-up
2 Sets
15 Air Squats
12 Single Leg body weight RDLs
20 sec Side Plank each side
Strength
A1) SL RDL
10 reps @ 31×1 Tempo
-20 sec rest-
A2) 1 1/4 Front Loaded Squat
10 reps
-20 sec rest-
A3) Wall Sit Hold
30-45 seconds
*load with weight if needed*
-90 sec rest-
x 4 Sets
Metcon
30-20-10
Hang Power Clean & Jerk (KBS)
Wtd Sit Up