Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (5 Rounds for reps)
Move for 1 minute at 70% effort:
5 Rounds, 1min at each station:
Russian step up on box (Switch at 30sec)
*Option to hold light KB overhead
D-Ball over shoulder Alternating (Light)
Ski Erg / Row
Air Squat (With perfect form)
Bike
B: Metcon (No Measure)
Banded Hip Flexor 2mins / side