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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Skill
HSPU (1-10)
1-10 HSPU EMOM 10 MiN
Use this to work on HSPU. Do what you can maintain for all 10 Min.
Make sure they are good quality reps
Everyone needs to try and get comfortable being inverted even if its one negative EMOM
Metcon
Metcon (Time)
For Time:
40 Front Rack alt in place Lunges 50/35
100 DB Snatch (1 db)
40 Front Rack Lunges
12 Min Cap
Extra Credit
Metcon (Time)
Double Tabata hollow body rock
Accumulate a 5Min Plank hold
10 Min Max