Bear Canyon CrossFit – WOD
Gymnastics
3 Sets
15-25 Strict Handstand Push-Ups
50ft Dual KB Overhead Carry 53/35#
R: 2:00 b/s
Time Cap: 10:00
Metcon (Time)
“Scissorhands”
3 Rounds For Time:
36 Double Unders
18 Toe to Bar
36 Double Unders
12 Push Jerk 135/95
36 Double Unders
6 Devils Press 50/35#
Rx + 155/105
10 Devil Press
Time Domain:
10:00-15:00
Time Cap:
15:00
Cool down/Mobility
Mobility
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Childs Pose
1:00 Cobra Pose