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Bear Canyon CrossFit – Hibernation WOD

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warm up

2 Sets

15 Air Squats

12 Sumo Inch Work

30 sec Hollow Hold

Strength

A1) Elevator Goblet Squats

8-10 reps

Pause Half way down

Pause at the bottom

Pause halfway up

Pause at the top

-20 sec rest-

A2) Towel Hamstring Curls

15-20 reps

https://www.youtube.com/watch?v=aZTm8eqFB0I

-20 sec rest-

A3) Wall Sit

30-60 seconds

Weighted if possible

-90 sec rest-

x 4 sets

Metcon

5 Rounds

12 Ground to Overhead (moderate)

35 DU (lateral hops or jumping jacks)