Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
Working at 70% effort
25min AMRAP
5 D-Ball Deadlifts (moderate weight)
5 Shoot throughs using boxes or parallettes (Forward + Back = 1)
10 Ring Rows
10 Pushups
15 Cal Row
15 Cal Bike
MyZone:
Green / Yellow
Shoot throughs:
https://www.youtube.com/watch?v=0CkCRZ8ZZcw
B: Metcon (No Measure)
Cool Down / Mobility
*Use a LAX Ball and Smash for 1 minute upper
body and 1 min lower body.