Bear Canyon CrossFit – WOD

“Aston Villa” (No Measure)

Every 10:00 minutes, 4 sets, Complete the following:

600m Run

50/40 Cal Row

40/30 Cal Echo

Reverse Direction each new set

L2:

Every 10:00 minutes, 4 sets, Complete the following:

500m Run

40/32 Cal Row

30/21 Cal Echo

L1:

Every 10:00 minutes, 4 sets, Complete the following:

400m Run

30/24 Cal Row

20/14 Cal Echo

PRVN yoga flow (No Measure)

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 Pigeon