Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (No Measure)
5min Skills practice
Spanish Wrap/J-Hook
B: Metcon (10 Rounds for reps)
10min EMOM Alt. minutes
Odd: 2 Rope Climbs
Even: 12 GHD-Situps
Rx+
1 legless + 1 rope climb
MB GHD’s
C: Metcon (5 Rounds for time)
5 Rounds each for time:
20 Cals on Bike
5 Burpee Box Jump Over 24/20
10 Push Press 115/75
*Every 4 minutes
Rx+
Assault Bike
BBJ 30/24
PP 135/95
Accessory Work
A: Metcon (Weight)
3-4 sets of
IYTs x 12 – prone
BSS x 12 w/ DBs – 15-20% BW / hand
V-ups x 12 w/ 1s hold