Bear Canyon CrossFit – WOD
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