Bear Canyon CrossFit – WOD
“Cat in the Hat” (AMRAP – Rounds and Reps)
12:00 AMRAP
1 Mile Run Buy-In
AMRAP in Remaining Time
20 Pull-Ups
40 Push-Ups
60 Air Squats
Rest 2:00 minutes
8:00 AMRAP
800m Run Buy-In
AMRAP in Remaining Time
10 Pull-Ups
20 Push-Ups
30 Air Squats
Rest 2:00 minutes
4:00 AMRAP
400m Run
AMRAP in Remaining Time
5 Pull-Ups
10 Push-Ups
15 Air Squats
Rx+: 20/14# vest
L2:
12:00 AMRAP
1 Mile Run Buy-In
AMRAP in Remaining Time
12 Pull-Ups
24 Push-Ups
36 Air Squats
Rest 2:00 minutes
8:00 AMRAP
800m Run Buy-In
AMRAP in Remaining Time
6 Pull-Ups
12 Push-Ups
18 Air Squats
Rest 2:00 minutes
4:00 AMRAP
400m Run
AMRAP in Remaining Time
3 Pull-Ups
6 Push-Ups
9 Air Squats
L1:
12:00 AMRAP
1200m Run Buy-In
AMRAP in Remaining Time
12 Banded Strict Pull-Ups
24 Band Assisted Push-Ups
36 Air Squats
Rest 2:00 minutes
8:00 AMRAP
600m Run Buy-In
AMRAP in Remaining Time
6 Banded Strict Pull-Ups
12 Band Assisted Push-Ups
18 Air Squats
Rest 2:00 minutes
4:00 AMRAP
300m Run
AMRAP in Remaining Time
3 Banded Strict Pull-Ups
6 Band Assisted Push-Ups
9 Air Squats
PRVN Recovery (No Measure)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Childs Pose