Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (5 Rounds for reps)
OTM 20 (5 SETS OF EACH):
Minute 1: Row x 10-15 Cals
Minute 2: Burpee x 10-15
Minute 3: Air Squat x 10-15
Minute 4: Hollow Rock x 10-20
*If any of these movements take you past the 40sec mark,
stop and move to the next.
B: Metcon (No Measure)
Mobility/cool down
Hold for 2min, then switch sides
Supine banded hamstring
*lay back and hook band around bottom of foot, pull band towards
you.
Couch Stretch