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Bear Canyon CrossFit – WOD

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Metcon (No Measure)

E2m x 5

Incline Bench Press x5 building to a tough 5

Rest 2 Mins

6 Min Emom

1) banded Straight arm lat pull pull downs- MAX EFFORT until failure

2) Body Weight Back Rack Calf Raise x 25

rest 2 mins


3x 10 DB RDL straight into 10 DB lunge each side

rest :90 between sets


3x Super Set

10x BB upright Rows

10x Weighted Bench Dips

10x Straight Barbell bicep Curls

rest :90 after each super set


3x 24 V-ups

24 Single Leg TTB

24 Weighted russian twists