Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (1 Rounds for reps)

Alternating Tabata

8 Rounds each

:20 on

:10 Off


Push Ups

Score = Total Reps

B: Metcon (Time)

3 Rounds for time:

75 Double-unders

50 cal bike / 40 cal row

25 1-Arm KB Sit ups 26/18

Accessory Work

A: Metcon (No Measure)

DB ext rotations x 8 – slow

Cossack squat x 8/side weighted

Banded face pulls x 8 w/1s pause

3-4 sets

Extra work

A: Metcon (Time)

500m row

1 min rest

10 sets

Faster each set is goal – start moderate

Click on a tab to select how you'd like to leave your comment

Leave a Reply

Your email address will not be published. Required fields are marked *