Monday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: January Monthly Challenge (Time)

25 Wall Walks for Time

You must start at full layout position each rep

You must touch thighs,chest and nose to wall

You must walk out on way down, no free fall

B: Metcon (5 Rounds for reps)

20min Alternating EMOM

15/12 Cal Row

10 HSPU

10 Box Jumps 24/20

35 Double Unders

Rx+

18/15 Cal Row

Strict HSPU

Box Jump 30″

50 DU’s
*Try to finish each round no later than :45sec

*Score = total reps each round (5 rounds total)

Accessory Work

A: Metcon (No Measure)

20 banded face pulls

10/side DB ext rotations

20 hip ext – weighted

3-4 sets

Extra work

A: Metcon (No Measure)

30 min @ 80%

2 min bike

1 min HS walk

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