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Location
(All)
Bear Canyon CrossFit
Program
Aerobic Capacity
Functional Body Building
Hibernation WOD
Mobility
Open Gym
Strongman Sunday
SWEAT
WOD
Date
WOD
Monday, November 23rd - Bear Canyon CrossFit
Class
(All)
Hibernation WOD: 5:45 AM
Hibernation WOD: 11:30 AM
Hibernation WOD: 3:30 PM
Hibernation WOD: 4:45 PM
Hibernation WOD: 6:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
WOD
Monday, November 23rd
Warm-up
2 Sets
10 Push Ups
10 Jumping Air Squats
30 sec Plank Shoulder Taps
Strength
A1) SA DB Row / SA Landmine Row
12-15 reps each arm @ 30x2 Tempo
-20 sec rest-
A2) Hand Release Push Up
10-12 reps @ 30x1 Tempo
-20 sec rest-
A3) Handstand Hold on wall or Pike
15-30 seconds
-90 sec rest-
x 3 sets
Metcon
EMOM 16
1: 8-12 Burpees
2: 12-15 Sit Ups
3: 12-15 HPC or Russian KBS
4: 30 seconds of Jumping Lunges
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Monday, November 23, 2020
Male Athletes
Female Athletes
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