More Bear Crawls! | Crossfit Coolidge Corner
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OUR BLOG

More Bear Crawls!

By Nate Gagnon | In WOD | on January 15, 2019

3 Sets

A1. Back Squats

3 Reps at ~80% Tempo 60×1

A2. Goblet Squat

6 Reps (Fast)

A3. Jump Squats

6 Reps (Max Height each rep)

**Move between all three with minimal rest. ~2:00 rest between sets. If you don’t know 1RM, use a weight you could confidently hit for 5 reps. Squats should be hard, but no fails.

 

B. 2 Rounds For Time

30 Wall Balls (20/14)

15 Pull Up

20 Wall Balls

10 Chest to Bar

10 Wall Balls

5 Bar Muscle Up (Scale to Adultmakers [the gender neutral version of manmaker] if you don’t have BMU)

 

*If you don’t have pull ups, choose a scaling option that allows for some progression and variation between rounds of 15 and 10.

 

C. Foam Roll Lower Body 5-7 Minutes

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