CrossFit Bartlesville – CrossFit
ACCESSORY
3-5 Sets:
A) 5 Reverse Grip Pull-ups
B) Turkish Get-up, 1-1-1-1-1 (work to a heavy set, 1R / 1L)
C) Barwork
BARBELL
BAR: Shoulder Press (5×2 @ 80%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 18 cap
Row 30 cals
30 Push-ups | RX+ HSPU
30 Air Squats
30 Sit ups | RX+ GHD Sit ups
Run 400m | RX+ Run 800m
30 Ring Rows | RX+ C2B
30 Lunges each leg
30 Toes to Post | RX+ T2B
Bike 30 cals
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
“The Stuart”
AMRAP 20
5 Lateral Burpees Over Bar
3 Pull-ups | RX+ C2B
1 Power Snatch 135/95 | 115/75 || RX+ 155/105 | 135/75
KICKER
KICK: Metcon (Time)
100 Push-ups