Bear Canyon CrossFit – WOD
“Hamstring Hamster” (Weight)
Every 6:00 minutes, 5 Sets:
9 Deadlifts 225/155lb
15 Lateral Burpees over Bar
21 Abmat Sit-Ups
27/22 Cal Row
RPE: 7/10
Rx+:
Every 6:00 minutes, 5 Sets:
9 Deadlifts 275/185lb, (125/84kg)
15 Bar Facing Burpees
21 GHD Sit-Ups
27/22 Cal Row
Level 2:
Every 6:00 minutes, 5 Sets:
9 Deadlifts 185/125, (84/57kg)
15 Lateral Burpees over the Rower
21 Abmat Sit-Ups
21/17 Cal Row
Level 1:
Every 6:00 minutes, 5 Sets:
9 Deadlifts 115/80lb, (52/35kg)
12 Lateral Burpees over the Rower
15 Abmat Sit-Ups
21/17 Cal Row
Masters 55+:
Every 6:00 minutes, 5 Sets:
9 Deadlifts 185/125, (84/57kg)
15 Lateral Burpees over the Rower
21 Abmat Sit-Ups
21/17 Cal Row
**Machine Subs for the Day: 27/22 Calorie Bike Erg or Ski Erg, 22/15 Calorie Echo Bike, 25/18 Calorie Assault Bike**
PRVN Recovery (No Measure)
2:00 minute Barbell Adductor Stretch
1:00 minute Updog Pose
1:00 / 1:00 minute Single Leg Forward Fold
1:00 / 1:00 minute Scorpion Stretch