Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (1 Rounds for reps)
Alternating Tabata
8 Rounds each
:20 on
:10 Off
TTB
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