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Happy Birthday to Abe Ramirez!
Bear Canyon CrossFit – WOD
Warm-up
2:00 Bike or Row
+
2 Rounds:
10x Banded OHS
10x Ring Rows
:30 Hollow Hold
Strength
Bench Press
A1) Close Grip Bench Press
3 reps @ 31×1 Tempo
Building each set
-20 sec rest-
A2) Banded Supinated Strict Chin Ups
10-15 @ 30×1 Tempo
Use a band no matter what!!
Make sure you can get the set reps!
Hold that tempo!
*Do NOT tie the band to the top of the pull up bar!!! unless space or class size is limited.
Put the band across a squat station and stand on the band.
Yes, you may need to use the station next to you.
-20 sec rest-
A3) Alternating KB Gorilla Row.
10-14 reps
-20 sec rest-
A4) FLR on Low Rings
45-60 seconds
-90 sec rest-
x 4 sets
Complete A1-A4 in a 35min Window
Metcon
Metcon (Time)
For Time:
30 Cal
20 Bar Facing Burpees
10 Squat Snatch
Time Cap: 7 minutes.
Scaled: 75/55
RX: 115/75
Rx+: 165/115