Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (No Measure)
Moving at 70%
MyZone: Green / Yellow
Row 100 Cals
*Every 20Cals (Starting with 0, perform 1 round of Cindy)
Then
Bike 100 Cals
*Every 20Cals (Starting with 0, perform 5-10 burpees)
B: Metcon (No Measure)
Choose two lower body and two upper body to stretch for 60sec (minimum) each:
Lower Body
Couch/Dragon
Calf Smash
Pigeon stretch
Dorsi/Plantar flexion
Russian baby Maker
Squat Hold
1/2 Front Split
Upper Body:
Puppy Dog
Nose/Toes handstand hold
Twisted Cross
Pec Smash
Thoracic Mob.
Dead Hnag on pullup bar