Bear Canyon CrossFit – WOD
Floor Press
5 @ 80%
4 @ 85%
3 @ 85% +
2 @ 90-95%
Metcon (AMRAP – Rounds and Reps)
7 AMRAP
12/10 Cal Row
7 Squat Snatches 115/80
Goal 4+ Rounds
Accessory work
3 Rds for Quality
12 LU Raises
10 Weighted Hip Extensions
Cool down/Mobility
2:00 Barbell Adductor Stretch
1:00 Barbell Foam Roll Thoracic Extension
1:00 Scorpion Stretch
:30/:30 Thread the needle stretch
1:00/1:00 pigeon pose