Bear Canyon CrossFit – WOD

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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