Active Recovery

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

Working at 70% effort

MyZone: Blue/Green

30 minute AMRAP

2 min row

1 min alt step up – 20″

2 min bike

1 min plank hold

B: Metcon (No Measure)

2 min hold in each stretch

Couch stretch

Pancake

“Bad boy” wall stretch

Cobra

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