Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
24min AMRAP
30 Cals on Tread
20 Cals on Bike
10 Cals on Ski-erg/Row
*every 4th minute (including 0:00)
5 (each side) Half Kneeling KB Chop
https://www.youtube.com/watch?v=hGuT4x0dv9E
B: Metcon (No Measure)
Post WOD Mobility:
90sec forward front split (Legs wide)
90sec couch stretch