SWOL

May 27, 2019 | W.O.D.

Bear Canyon CrossFit – Functional Body Building

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Warm-up

3x

Run 200m

100′ bear crawl

30 shoulder taps

10 situps

Applied Strength

10 min EMOM

Odd- 5x Z-Press

Even- 10 Supine barbell rows

Metcon

4 rounds for time:

Run 400m

25xv-ups

Extra Credit

3x

:30 Front Rack/Uneven Hold (right side front rack, left side farmer hold)

:30 switch sides

:30 double farmer

rest 1:00 between