Active Recovery

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

Working at 70% effort.


30 Cals on Bike

30 Cal Row

20 Russian KB Swings

20 Ab-mat situps

10 1/2 Kneeling KB Chop (each side)

10 Banded Plank Row (Per side) w/ 2 sec pause
Banded plank row:

B: Metcon (No Measure)

Mobilize/cool down/stretch for 5-10mins

*Choose an area lacking in mobility.

Categories: WOD

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