Bear Canyon CrossFit – WOD
Metcon (Time)
Bodyweight Conditioning
“Run, Forrest! Run!”
For Time
3 Rounds
400m Run
20 Pull-ups
25 Push-Ups
60 Air Squats
25 Push-Ups
20 Pull-ups
400m Run
R: 3:00 b/r
RX+ Wear a 20/14 vest
Cool down/Mobility
PRVN Yoga Flow
2 Rounds Through
Right Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon
Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon
Accessory work
4 Sets, For Quality
6-8-10-12 Barbell Row *start heavy and decrease weight on each set
10 Poliquin Raises
8/8 Bulgarian Split Squat + 4/4 Bulgarian Split Squat Jump