Bear Canyon CrossFit – WOD

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Accessory work

5 Sets, For Quality

1:00 Sandbag Hold

:30sec Renegade Rows

Metcon (No Measure)

28:00 EMOM (4 Sets)

min 1: 18/14 Cal Echo Bike

min 2: 20/16 Cal Row

min 3: Rest

min 4: 20/15 Cal Echo Bike

min 5: Max Calorie Row

min 6: Rest

min 7: Rest

Cool down/Mobility

2 Rounds

Right Leg + Left 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