Bear Canyon CrossFit – WOD

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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