Announcements
Don’t forget on Labor Day Monday Sept 7 we only have 9/10:15/11:30 classes! Come and WOD and then enjoy the rest of the day with family and friends!
Happy Birthday to Zach S.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
1 Min Row
10 Airsquat 2 sec decent
10 Straight leg sit-ups
10 Scap Pull-ups
Metcon
Metcon (AMRAP – Reps)
A) Wallball Endurance
30 sec Unbroken Wallballs
1:30 Row/Bike @ 80% Aer. Pace
x 5 sets
*Pick a lighter wallball to ensure
all 30 seconds are unbroken
*Keep pace on the bike/row @
sustainable effort
Metcon
Metcon (No Measure)
Gymnastic EMOM 20
1: 6-10 Strict Knees to Elbows
2: 20-30 sec Hollow Hold
3: 6-10 Strict Chin Ups
4: 20-30 sec Superman Hold
* Chin ups are a Supinated Grip
Extra Credit
Metcon (No Measure)
Work on Mobility