Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
Working at 70% effort
30 min AMRAP
25 cal bike
20 Russian swings 35/26
10 burpees
MyZone: Green / Yellow
Side Plank Rotation:
https://www.youtube.com/watch?v=RXlHKL_NEN8
B: Metcon (No Measure)
Mobility/Stretching
Athlete chooses 2 areas to mobilize for a
minimum of 2 minutes each. This includes:
-Static stretching
-Foam rolling
-LAX Ball
-Etc.