Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
50 SU
10 Airsquats
10 Burpee
10 Glute Bridge
Monster Walk
Weightlifting
Back Squat (30X1)
Bring Sally Up Bring Sally Down
Challenge yourself
65/45
95/75
115/85
135/95
Metcon
Metcon (No Measure)
24 Minute EMOM:
1. 50 double unders 100 SU
2. 12 SDLHP 115/85
3. 14 front rack lunges
4.16 hand release push-ups
*40 second cap per movement
**go unbroken on everything
Extra Credit
Metcon (No Measure)
Work on mobility
Spend 10 Min before you leave