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