Bear Canyon CrossFit – WOD

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Accessory work

Midline Conditioning:

E3MOM x 3

100ft Single KB (chest height) marches

100ft Single KB Carry each

Metcon (Time)

G0 Every 7mins.

5 rounds

Run, 600 m (if not running, row 750/600)

100 Double Unders

15 Burpees-to-Target, 6 inch

Score slowest round

Cool down/Mobility

2 Rounds Through

Each Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Half Pigeon