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Bear Canyon CrossFit – WOD
Trainers Choice (No Measure)
Back Squat (10×3)
Warm up to a single at 80-90%
Focus on loading on the way down and acceleration on the way up
Wake the system up with a heavy single and use that as a gauge for the effort you can put into a single rep. Now apply that to all thirty reps and make the intended improvements to your speed.
From the ground modification: Front Squats
Metcon (AMRAP – Rounds and Reps)
AMRAP 9 Minutes
10 Deadlift 235/165lbs
15/13 Calorie Row
60′ HS Walk
Deadlift modifications: Lighter weight 15 reps/DBs 15 Reps/40 Walking Lunge Steps. Row modifications: 1:1 any machine/1:1 Burpees.
Can’t HS WALK do a bear crawl
Metcon (No Measure)
Banded Hamstring Curls
Hollow Body Hold