CrossFit Bartlesville – CrossFit

ACCESSORY

5 Sets:

A) 5-10 GHD Sit Ups

B) 5-10 Arch to Hollow work (small, medium & big horizontal movement; keep feet together)

Barbell Strength

BAR: Back Squat (5×3 @ 77.5%)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

Partner / AMRAP

AMRAP 5 – Air Squats / 1 always planking

AMRAP 5 – Cals Bike / 1 always holding bar in deadlift position, 95/65 | 75/55

AMRAP 5 – Push ups / 1 always holding bar overhead, 95/65 | 75/55

AMRAP 5 – Sit ups / 1 always holding a deadhang from pull-up bar

WOD

WOD: Metcon (Time)

For time / 12 cap

30 Power Snatch, 115/75 | 95/65 || RX+ 135/95 | 115/75

30 Strict Press, 95/65 | 75/55 || RX+ Strict HSPU

KICKER

KICK: Metcon (Calories)

1 Minute: Max Cals Bike