Bear Canyon CrossFit – WOD
“Jumpin’ Jive” (Time)
3 Rounds, For Time:
100 Double Unders
33 Wall Balls, 20/14 lb, (9/6kg) 10/9 ft target
“X” Gymnastics Movement
“X” Gymnastics:
Round 1: 33 Toe to Bar
Round 2: 22 Strict Pull-Ups
Round 3: 11 Body Blasters
Body Blaster = Burpee + Pull-Up + Knee to Elbow
RPE: 8/10 Timecap:18:00
Rx+:
3 Rounds, For Time:
100 Double Unders
33 Wall Balls, 20/14 lb, 10 ft target
“X” Gymnastics Movement
Time Cap: 15 minutes
X Gymnastics:
Round 1: 33 Pull Ups
Round 2: 22 Chest to Bar Pull Ups
Round 3: 11 Bar Muscle Ups
Level 2:
3 Rounds, For Time:
66 Double Unders
22 Wall Balls, 20/14 lb, (9/6kg), 10/9 ft target
“X” Gymnastics Movement
“X” Gymnastics:
Round 1: 33 Alternating Toe to Bar
Round 2: 22 Strict Banded Pull-Ups
Round 3: 11 v2 Body Blasters
Body Blaster = Burpee + Jumping Pull-Up + Knee to Elbow
Level 1:
3 Rounds, For Time:
150 Single Unders
33 Wall Balls, 14/10 lb, 10/9 ft target
“X” Gymnastics Movement
“X” Gymnastics:
Round 1: 33 Hanging Strict Knee Raises
Round 2: 22 Toenail Spot Pull-Ups
Round 3: 11 v2 Body Blasters
Body Blaster = Burpee + Jumping Pull-Up + Kipping Knee to Chest
Masters 55+:
Same as L2
Body Building Finisher (Weight)
Every 2:00 for 3 sets
Bicep 21s
7 Lower Half Reps
7 Upper Half Reps
7 Full Range of Motion Reps