Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (5 Rounds for reps)
25min EMOM
Perform at 70% effort
Zones: Green/Yellow
1)Row/Ski-Erg
2)Bike
3)Tire Flips
4)Banded Anti-Rotation (30sec each side)
5)AMRAP 1 DBall Over Shoulder + 20m Jog down and back
B: Metcon (No Measure)
Mobility/Cool Down
2min minimum in each stretch.
1) Couch Stretch
2) Athletes choice