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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Monster Walks
3 Rounds
10 Glute Bridges
10 Hollow Body Rocks
10 Supermans
10 Jumping Air Squats
10 Kips on rig
250M Row/15 Cal Bike
Weightlifting
Front Squat (5×5)
E2M
65+%
Scale Accordingly
Metcon
Metcon (AMRAP – Reps)
E2M for 7 Rounds
1 Round of “Cindy”
then AMRAP of squat cleans at 185/125
Scale pull ups to ring rows or supinated bent over row
Cindy
5 Pull up
10 Push Ups
15 Air squat
Zoom
10 Toes to hands
10 Push-ups
15 Airsquats
Amrap Squat Cleans HAP
Extra Credit
Metcon (No Measure)
Floor Press 5×10
Side Planks
2×4:00
Change sides each minute