WOD

CrossFit Happy Valley, CrossFit Tigard PAW – CrossFit

Warm-up

Bike/Row 3 Mins

3 Rounds:

10 Glute Bridge

10 Lying Leg Crossover

10 Scorpion

10 KB Good Morning

Skill Review – Drill Deadlift Positions as a group

Metcon

Bear Trap (Time)

5 Rounds For Time:

400m Run

10 Toes to Bar

10 Deadlift at 1.5x Bodyweight

15 Burpee over Bar

BIAS WORK (EXTRA CREDIT)

Active recovery