CrossFit Bartlesville – CrossFit
ACCESSORY
Midline Strength Work / 10 cap / 5×5-10, you choose the exercises:
Sit ups
Med Ball Sit ups
Toes-2-Post
Knee ups
Toes-2-Bar
Knees to Elbows
GHD Sit ups
Overhead Squats
BARBELL
BAR: Turkish Get Up (1-1-1-1-1 (1 set = 1 TGU Right / 1 TGU Left))
BODY-WEIGHT ONLY
BWO: Metcon (Time)
Teams of 2 / 20 cap
150 Cal Row
100 Cal Bike
WOD
WOD: Metcon (Time)
Teams of 3 / For time / 20 cap
12 Sled-Rope Pulls, 3/2/1
90 Thrusters, 95/65 | 75/55
90 Pull-ups
12 Rope Climbs
KICKER
KICK: Metcon (Time)
100 Sit ups