Announcements
Ladies, don’t forget about our Wine, Wod, and Yoga on January 10 at 6:30pm! NO 6:30 class that day
Come join our 6-week nutrition challenge starting January 13!
Happy Birthday to Dustin W .!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Skill
Ring Rows (6x 8-10)
False Grip Ring Rows
6×8-10
Rest 1:00-1:30
Ring Dips (5×5-8)
Strict Ring Dips
Use band if needed
5x 5-8
E2M
Metcon (No Measure)
Ring Support Hold
:20×6
rest 1-1:30 in between
Metcon (No Measure)
Tabata Hollow body Rocks
:20/:10 x 8
Metcon (No Measure)
Hips to Rings swing
5 Sets 3-8
1:00 Rest