Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
24min AMRAP
10m Tire Flip (or 6 flips back and forth in place)
15 Pushups on Tire (Feet or hands on Tire)
20 Cal Row
25 Cal Tread
*Every 5minutes 10KB Windmills (5ea side)
Zones: Green/Yellow
B: Metcon (No Measure)
Post WOD Mobility 90sec minimum
Lizard Pose
https://www.youtube.com/watch?v=GqnXBwVGgf0
Banded Hip Flexor stretch
https://www.youtube.com/watch?v=RswmoCFFehw