Bear Canyon CrossFit – WOD
Front Squat
Every 2:00 minutes, 5 Sets
1 Front Squat, starting @ 85% of 1rm and increase each set, build to a heavy single for the day
Metcon (6 Rounds for time)
6 rounds for time:
10 bar facing burpees
15 thrusters (95/65)
***rest 90 seconds between rounds***
Goal 2:30 per round – 21 minutes
25-minute time cap
RX+ 115/80
Cool down/Mobility
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Childs Pose
1:00 Cobra Pose