Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds)
Working at 70% effort
Zones:Green/Yellow
30 min EMOM (Alternating)
50s of work / 10s transition
1) Alt box step ups
2) Plank hold
3) Single unders
4) Row @70% effort
5) Ball slams – light – focus on good extension at top
B: Metcon (No Measure)
Mobility/Cool Down
2min per side each stretch
Seated forward front split (Use partner or band to help
pull you forward)
Standing quad stretch
*Use rig to help balance if needed