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Bear Canyon CrossFit – WOD
Metcon (No Measure)
E2M x 5
1: Lunge 10 each leg. Do not alternate, do all ten on one side then switch. Build to a heavy set of ten.
rest 2 mins
12 Min Emom
1: 15 Decline Pushups (feet on a bench)
2: 10 xBanded Chest to bar pullups
3: Barbell Front Raise x 15
rest 2 mins
12 Min Emom:
1: Supine Double DB skull crushers x10
2: Alt. DB curls x20 (10 each)
3: 18/14 calories
Rest 2 mins
100 wtd. Bench Crunches 10/5#
*every break 25 Single Calf Raise Each Leg. Hold a dumbbell on the same leg. 50/35