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Bear Canyon CrossFit – WOD
Warm-up
Warm-up (No Measure)
40-20-10
1.Jumping Jacks
2. Side Jumps
3. Air Squats
4. High Knees
5. Mountain Climbers
6. Plank Jacks
7. Down Dog to Plank
8. Dolphin Pushups
9. Elbow to Hand
10. Push up to Side Plank
Workout #1
Metcon (No Measure)
3 Rounds:
1 Min. Box Jumps
1 MIn. DB Snatch
1 Min. Burpees
1 MIn. Weighted sit-ups
1 Min. Air Squats
1 Min Rest
Rest 3 Minutes
3 Rounds
1 Min. DB Front Squats or Barbell
1 Min. DB Push Press
1 Min. DB Thrustes
1 Min. DB Lunges
1 MIn DB Bulgarian Deadlift
1 Min Rest
Core on Core