Bear Canyon CrossFit – Hibernation WOD

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Warm-up

Trainers Choice (No Measure)

Stretch

Get your heart rate up

Skill

Overhead Squat (100)

Use an empty barbell or a broomstick

Every time you break 10 V UPS

Submit Time

Try and keep tight and break the broomstick by squeezing it so hard

Metcon

Metcon (Time)

For Time:

50-40-30-20-10

Russian Twists

Alternating Lunges

Push-Ups

Both hands must touch the ground on both sides for the russian twists. Left + Right = 2 reps on the lunges

May do PU on knees

Extra Credit

Metcon (Distance)

15 Min RUN

Don’t Stop

7.5 minutes from your garage and then turn around and go back