Bear Canyon CrossFit – WOD
“Blazing Saddles” (AMRAP – Rounds)
40 minute EMOM, Alternate each minute:
Minute 1: 9/7 Calorie Echo Bike + 10 Air Squats
Minute 2: 20 V-Ups or 15 GHD Sit-Ups
Minute 3: 9/7 Calorie Row + 9/7 Handstand Push-Ups
Minute 4: 50 Double Unders
RPE: 8/10
Rx+:
40 minute EMOM, Alternate each minute:
Minute 1: 10/8 Calorie Echo Bike + 10 Air Squats
Minute 2: 20 GHD Sit-Ups
Minute 3: 10/8 Calorie Ski Erg + 9/7 Strict Handstand Push-Ups
Minute 4: 60 Double Unders
Level 2:
40 minute EMOM, Alternate each minute:
Minute 1: 8/6 Calorie Echo Bike + 10 Air Squats
Minute 2: 15 V-Ups or 12 GHD Sit-Ups
Minute 3: 9/7 Cal Row + 9 Dual Dumbbell Tall Kneeling Strict Press 35/25lb, 16/12kg
Minute 4: 35 Double Unders
Level 1:
40 minute EMOM, Alternate each minute:
Minute 1: 7/5 Calorie Echo Bike + 10 Air Squats
Minute 2: 15 Abmat Sit-Ups
Minute 3: 8/6 Calorie Row + 9 Dual Dumbbell Tall Kneeling Strict Press 25/15lb, 12/7kg
Minute 4: 75 Single Unders