Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
24min AMRAP
20 Single Unders (or doubles)
30 Russian Twist (15/side)
40 Cal Bike / Row
MyZone: Green / Yellow
Perform at 70% effort
B: Metcon (No Measure)
Mobility / Cool Down
Banded Rack stretch 1min/side
Banded Hip Flexor stretch (Face Rig) 1min/side