Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (5 Rounds for reps)
25min EMOM
Moving at 70% effort
Zones:Green/yellow
1) Tire Flip + hop in tire, hop out of tire
2) Single Unders
3) Palnk Hold (Any variation) (45sec)
4) Walking BW Lunge
5) Bike for cals @ minimum 50RPM
*Do not score plank hold for reps
B: Metcon (No Measure)
Mobilize/Cool Down
2 minute holds per side:
Couch stretch
Pigeon stretch