Announcements
Happy Birthday to Marcus A.!!
Bear Canyon CrossFit – WOD
Warm-up
2 Rounds:
10 Cal Bike/Row
10x Ring Rows
10x Push Ups
:30 DB Goblet Squat Hold
Strength
Front Squat (4×12)
A) Front Squat (0:00-10:00)
12 reps Every 2:30 x 4 sets
Building each set to a tough set of 12 by the last set
-1min rest- (10:00-11:00)
Front Squat (2×15)
B) Front Squat Drop Set (11:00-15:00
Every 2mins x 2 sets
15 reps @ 65% of A
Metcon
Metcon (AMRAP – Rounds and Reps)
2 Sets:
5:00 On/2:30 Off:
6x Strict Pull Ups
6x Hand Release Push Ups
12x DB Single Arm OH Lunge Steps 50/35
Note, Start off where you finished on previous set.
When logging your score, put total number of rounds and reps.
Accessory work
Group mobility work
Stick around and stretch, we have a full week of fitness ahead of us!!