Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (Calories)
Working at 70% effort
Zones: Green/ Yellow
Rotating every 2minutes for 24minutes
Row/Ski Erg
Bike
Tread
*Choose a pace you can steadily stay moving at.
*Choose a 500m/avg on rower/erg, RPM on bike and MPH on tread
B: Metcon (Weight)
Acc./Mobility
3 Rounds
1/1 Turkish get up (Start and finish laying down on floor)
60sec pigeon stretch each side
60sec Standing toe touch