CrossFit Bartlesville – CrossFit
ACCESSORY
3-5 Sets:
A) 5 Strict Reverse Grip Pull-ups
B) 4 Pistols or Single-leg Stand ups
C) Bar Work
BARBELL
BAR: Shoulder Press (5×2 @ 77.5%)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
Partner / AMRAP 20 / 1 works
55 Med ball Sit ups, 20/14/10
200m Overhead Carry, 20/14/10
55 Med Ball Step ups, 20″ | 20/14/10
200m Overhead Carry
55 WBS, 20/14/10
200m Overhead Carry
WOD
WOD: Metcon (Time)
5 RFT / 20 cap
15 Kettlebell Swings, 70/55/35
400 Meter Run
15 T2B
KICKER
KICK: Metcon (Time)
100 Push-ups