Bear Canyon CrossFit – WOD
“Dosed” (3 Rounds for time)
3 Sets, For Time:
500/450m Row
into:
3 Rounds
10 Burpees to Target
10 Toe to Bar
Into:
500/450m Row
Rest 2:00 minutes between sets
Score: Time for each set
Time cap: 35:00 RPE: 8/10
Rx+:
500/450m Row
into:
3 Rounds
10 Burpees to Target
15 Toe to Bar
Into:
500/450m Row
Level 2:
3 Sets, For Time:
400/300m Row
into:
3 Rounds
10 Burpees to Target
10 Kipping Knee to Chest
Into:
400/300m Row
Rest 2:00 minutes between sets
Level 1:
3 Sets, For Time
300/250m Row
into:
3 Rounds
10 Burpees
10 Strict Knee Raises
into
300/250m Row
Rest 2:00 minutes between sets
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