CrossFit Bartlesville – CrossFit

ACCESSORY

3-5 Sets:

A) 5-10 DB Row, heavy as possible

B) 5-10 Dips (box, matador, rings / banded, jumping, kipping, strict)

C) Barbell

BARBELL

BAR: Front Squat (5×2 @ 77.5%)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

5 RFT / 15 Cap

30 Air Squats

20 Push-ups

10 Ring-rows | RX+ Pull-ups

WOD

WOD: Metcon (Time)

2 RFT / 12 cap

10 GHD Sit ups

20 Bar-Facing Burpees

30 Deadlifts 185/135 | 155/105

40 WBS

KICKER

KICK: Metcon (Time)

30 Burpees