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Bear Canyon CrossFit – WOD
Warm-up
2min Bike or Row
2 Sets
12 Air Squats
10 Push Ups
30 sec Hollow Hold
Strength
Front Squat
A) Front Squats
6 reps @ 32×1 Tempo
Every 2:30 x 5 sets
Building small each set
Start @ 65%
-1min rest-
Front Squat
B) Front Squat Drop Set
8-10 reps Every 90 sec x 2 sets
@ heaviest set of A
No Tempo
Metcon
Metcon (Time)
1000m Row or 60/45 Cal Bike
-directly into-
5 Rounds
12 Wallballs
12 Ring Dips
Scaled: 14/10, Band Assisted Dips
RX: 20/14, Kipping Ring Dips
RX+: 30/20, Strict Ring Dips
15min Time Cap
Accessory work
3 Sets
30 sec Medball Sit Ups
-30 sec rest-
30 sec Med Ball Pressing Hollow Hold
-30 sec rest-