Active Recovery

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

Move at 60-70% (Blue/Green)

24min AMRAP

10 Russian KB Swings (Mod. weight)

20 Cals Bike

10 Russian KB Swings

20 Cals Row/Ski-erg

10 Russian KB Swings

20 Cals Tread

*every 4 minutes perform 10 Wall Balls (Light)
Post WOD:

Cool down/static stretch

90sec minimum couch stretch each side

90sec minimum athletes choice

Categories: WOD

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