CrossFit Bartlesville – CrossFit
ACCESSORY
3-5 Sets:
A) 5 Reverse Grip Pull-ups
B) 4 Pistols
C) Bar Work
BARBELL
BAR: Shoulder Press (1-1-1-1-1, work to a heavy set or a new 1 RM)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
7 RFT / 18 cap
7 Med Ball Deadlifts
7 Med Ball Front Squats
7 Med Ball Shoulder Press
7 Med Ball Sit ups
7 Med Ball Lunges – step R, step L = 1 rep
7 Med Ball Swings – (same as KB Swing)
7 Russian Twists – touch L, touch R = 1 rep
*20/14/10# Ball
WOD
WOD: Metcon (Time)
5 RFT / 18 cap
5 Overhead Squats, 75/55/35
15/12 Cal Row
5 T2B
10 Single Arm DB Clean & Jerk, 50/35/20#
5 Cal Bike
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 5:
Run 800m
-then, in time remaining
AMRAP Burpees