CrossFit Bartlesville – CrossFit

ACCESSORY

Squat Therapy / 3 Sets

A) :30 Post Squat Hold (knees out, chest up, active lumbar

B) 5 Wall Squats (pull slow into each squat)

BODY-WEIGHT ONLY

BWO: Metcon (AMRAP – Reps)

Partner / 15 clock / 1 works

Row 100 cals

Plank – Accumulate 5 minutes

-then

AMRAP: Sit ups | RX+ T2B

WOD

WOD: Metcon (Time)

For time / 15 cap

Opposing Ladder

10-9-8-7-6-5-4-3-2-1

Squat Cleans, 115/80 | 95/65

1-2-3-4-5-6-7-8-9-10

HSPU

KICKER

KICK: Metcon (Time)

15 Burpees

30 Lunges

45 Sit ups