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Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
20 Cals Row/Bike
2 Rounds
10ea Single Leg RDL
10 Banded Good Mornings
10 AB Mat Sit-ups
10 Push Ups
Strength
A1: Back Squat (6×5)
Take 12mins to build to a tough set of 5 for the day.
Note, 2-second pause on the first rep.
*rest about 2-3minutes between sets*
*shoot for 5-7 sets in the 12mins*
-2min rest before A2-
A2: Back Squat (2×3)
Every 2mins x 2 sets
3 reps @ 90% of A1.
Metcon
Metcon (Time)
5 Rounds
50DU/100SU
10 OHS 115/75
Accessory work
2 sets:
KB Front Rack Lunges
6-8 reps each leg
-30 sec rest-
KB Goblet Cyclist Squats
10-15 reps
-2min rest-