Active Recovery

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

24min AMRAP

100m 1-Arm KB OH Carry (Switch @50m)

20m Bear crawl (Advanced can HS walk)

10 Cal Row/Ski

10 Banded plank Row (10each side)
Banded Plank Row:

https://www.youtube.com/watch?v=gALApshZyHY

B: Metcon (No Measure)

Cool down/Mobilize

2min minimum standing front split

2min couch stretch (per side)

Categories: WOD

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