Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
Perform the following @70%
Zone: Green/Yellow
20min AMRAP
10 Double unders (or single unders)
20m 1-Arm KB OH Lunge (Light/mod)
30 Cals on bike
100m Run
*Switch arms at 10m.
B: Metcon (No Measure)
Post WOD Mobility
90sec minimum
Dragon Pose
https://www.youtube.com/watch?v=R2RTjQTE1fM
Athletes Choice
(90sec min.)