Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (No Measure)
Perform @70% Effort
25min Alt EMOM
:45sec of work :15sec transition
-Walking Lunge
-Seated Russian Twist
-Banded Straight arm Lat pull downs
-Cals on Bike
-Cals on Row/Ski
MyZone: Yellow/Green
B: Metcon (No Measure)
Cool Down / Mobility
2minutes Quad smash (Foam Roller)
1min/side IT Band (Foam Roller)
2minutes Athletes choice