Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
Working at 70%
MyZone: Green/Yellow
25min AMRAP
5 D-Ball Goblet Squats (Light)
10 Jumping Jacks
15 Situps
20 Cal Row
25 Cal Bike
*every 5 minutes including (0:00) perform
5 Bottoms up KB windmills per side (Light)
https://www.youtube.com/watch?v=CbcoxI07iPs
B: Metcon (No Measure)
Mobility / cool down
Front split (Standing, spread feet out wide, hinge at hips, touch floor)
* 1 minute
Foam roll for
*2 minutes