Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
Working at 70% effort
MyZone: Blue/Green
30 minute AMRAP
2 min row
1 min alt step up – 20″
2 min bike
1 min plank hold
B: Metcon (No Measure)
2 min hold in each stretch
Couch stretch
Pancake
“Bad boy” wall stretch
Cobra