Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
Working at 70% effort.
AMRAP 26
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:
https://www.youtube.com/watch?v=AOfYbPxk0jY
B: Metcon (No Measure)
Mobilize/cool down/stretch for 5-10mins
*Choose an area lacking in mobility.