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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
3 Rounds
250 M Row/10 Cal Bike
10 Burpee
10 Plate to over head
10 Alt Lunges
10 airsquats
10 plank jacks
Weightlifting
Strict Press (10×4)
This means strict, no dip no movement whatsoever except the bar going up. To include leaning of the upper body.
4 EMOM 10 Min
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Z-press
5 EMOM 10 Min
Metcon
Metcon (AMRAP – Reps)
13min. AMRAP:
40 Calorie Row/ 40/30 Bike 40 Ski
50 Wall Balls 20/14
60 OH Walking Lunges with a 45 Plate
70 Double unders/140 SU
*Can you make it back to the wall balls on the 2nd round?!
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30 Burpee
50 Thruster
60 Overhead lunges
70 DU/140 (Su/Hops)
Extra Credit
Good Mornings (4×10)
Metcon (No Measure)
100 Weighted AB Mat Situps