Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (4 Rounds for reps)
MyZone: Blue/Green
Working at 70% effort
24min Alt EMOM
Ring Rows @31×1
Alt Box Step ups 24/20
Pushups @31×1
Laying Supine Straight leg raises
Cals on Bike (55/45RPM Threshold)
200m Jog or any distance in :45sec
*Work for maximum :45sec
*Foam roll static stretch for 4-6 mins after WOD