Announcements
Happy Birthday to Avi K.!!
Bear Canyon CrossFit – WOD
Warm-up
2 Rounds:
10 Cal Bike/Row
10x DB Single Leg RDL R/L
:30 Side Plank R/L
Strength
Sumo Deadlift (4 Sets of 6)
A) Sumo Deadlifts (0:00-8:00)
6 reps Every 2mins x 4 sets
Building each set
-1min rest- (9:00-10:00)
Strength
Sumo Deadlift (2 Sets of 8)
B) Sumo Deadlift Drop Set (10:00-13:00)
Every 90 sec x 2 sets
8 reps @ 65% of A
Metcon
Metcon (Time)
30,20,10 reps of:
Single Arm DB Bench Press 50/35
15,10,5 reps of:
Strict Pull Ups
Accessory work
Metcon (No Measure)
3 sets
12 Crossbody Single Leg KB RDL each side