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Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Warm Up:

2 Rounds:

10 Cal Bike/Row

10x Push Ups

10x Air Squats

:30 Side Plank R/L

A: Metcon (No Measure)

Every 3mins x 4 sets:

Floor Press

Crush Grip KB Bent Over Rows @ 53/35

Both Movements @ 20×1 Tempo

Set 1: 21 Floor Press, 12 KB Row

Set 2: 18 Floor Press, 15 KB Row

Set 3: 15 Floor Press, 18 KB Row

Set 4: 12 Floor Press, 21 KB Row

Floor Press Weights

Round 1: 95/65

Round 2: 115/75

Round 3: 135/85

Round 4: 155/105

B: Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

12/10 Cal Bike or 250m Row

10 Russian KBS @ 70/53

3-6-9-12…

Pull Ups