Announcements
5:30am Zoom class is ending this Friday (8/21)
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
50 SU
10 Air Squats
10 Kips on Rig
Strength
Metcon (Weight)
Goblet Squats
20 Unbroken Reps
(moderate-heavy load)
-2:30 recovery row/bike-
x 5 sets
Scale Accordingly
Gymnastics
Metcon (No Measure)
Gymnastic EMOM 20
1: T2B Complex (Unbroken)
2: 35 DU / 50 SU
3: 3-5 Strict Wtd Pull Ups
4: 20-30 sec Holow Hold
Toes to Bar Complex
Option #1
1 K2E
1 T2B
1 Strict K2E
1 Strict T2B
Option #2
2 Hanging Knee Raises
2 Straight Leg Raises
Pull Up Modifications
Body Rows, Deficit Ring Rows
Strict Pull Ups
Extra Credit
Metcon (No Measure)
Work on Mobility
Stretch