Active Recovery

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

Working at 70% Effort

MyZone: Blue/Green

24min AMRAP

10 KB Swings @ 3/4 height

15 Hollow Rocks

20 1-Arm Kneeling KB Press (10 per side)

25 Double unders

30 Cals on Bike/Tread/Rower/Erg

*Try to get 30 cals on each aparatus
Cool down Mobility

*Athlete chooses a weakness area and holds static stretch for 2mins

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