Announcements
Happy Birthday to Danielle W.!!
Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Get Heart Rate Up
Stretch
Metcon
Metcon (Time)
Murph Prep
600Meter Run
immediately into
20 Rounds
5 Hand Release Push-ups
10 Inverted row under a table (or bent over odd object row) or on rings/barbell or 5 Pull Ups
15 Air squat
600M Run
Extra Credit
Metcon (No Measure)
Stretch
Get Swole and Flexy
GO WOD MOBILITY FIRST
40 DAY FREE TRIAL
CODE – COMMUNITY