Bear Canyon CrossFit – WOD
Strength
Turkish Get Up
A) EMOM x 20 Sets
1: 3 TGU (Left Side)
2: 3 TGU (Right Side)
3: 7-10 HSPU
4: 12 Rear Foot Elevated Single Leg KB RDL (Left)
5: 12 Rear Foot Elevated Single Leg KB RDL (Right)
https://www.youtube.com/watch?v=f90RlDrrKeM&feature=youtu.be
Metcon
Acc: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
*12min Time Cap
Duration: Short
Feel: Control
Pacing: Reach
Accessory work
Mobility
Thread the Needle x 45 sec each side
Child’s Pose x 60 sec
Cobra Pose x 45 sec
Deadhang from rig x 30 sec x 2 sets