Announcements
5:30am Zoom class is ending this Friday (8/21)
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
10Jump squat
10 push-up
10 banded high pull
10 Banded press
Weightlifting
Push Press (1×8)
Take 10mins to find a tough set of 8
w/ 1 sec pause in dip on each rep
-2min rest-
A2) Push Press
Every 2mins x 2 sets
8 reps @ 90% of A1
Metcon
Metcon (AMRAP – Reps)
15min AMRAP
10 Deadlifts @ 185/125
15 Hand Release Push Ups
20 Box Jump Step Downs @ 24/20
Scale Accordingly
Accessory work
Metcon (No Measure)
2 sets
1min DB Lateral Raise –
1min rest-
1min DB Front Raise –
1min rest-