Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
20min AMRAP
10 Cal Ski-Erg
1/1 Turkish Get up
20 Cal Row
1/1 Turkish Get up
30 Cal Bike
1/1 Turkish Get up
*Every 4th minute, including 0:00, 15 face pulls
B: Metcon (No Measure)
Post WOD Mobility:
90 sec Glute Smash LAX ball (each side)
90 sec Forward Fold
90 sec Couch stretch