Beaverton Strength and Conditioning – CrossFit
Bike
Metcon (No Measure)
The 2 workouts have a 25 min cap each
The goal is to complete 5 miles as a team in the 50 min
And the required cals/distance each WOD
A: Metcon (Time)
As a 4 person team –
P1 – Bike for cals
P2 – 2 rounds of 10 Russian Swings + 10 Goblet Squats + 5 burpees – pace setter
P3 – Rest
P4 – runner
Goal – Bike cals – men-300
ladies – 225
Rower
B: Metcon (Time)
As a 4 person team
P1 – row for distance – 5k
P2 – 2 rounds of 5 D ball over + 5 Pushups on D-Ball + 5 pull ups – pace setter
P3 – rest
P4 – runner
Finisher
C: Metcon (AMRAP – Reps)
3 sets of
30s side plank hip raises – L
30s side plank hip raises – R
30s seated knee tucks
30s rest