CrossFit Bartlesville – CrossFit

ACCESSORY

Balance Work / 5 Sets

A) 6-8 Pistols or Single-leg Sit-to-Stands

B) 5-10 Handstand Hold Attempts

BARBELL

BAR: Back Squat (5×1 @ 90% or 90% of 1 RM)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

5 RFT / 15 Cap

15 Med Ball Sit Ups, 20/14/10 | RX+ Med Ball GHD Sit ups

10 OH MEd Ball Lunges | RX+ OH Med Ball Step Ups, 24/20″

5 RIng Rows | RX+ Pull-ups

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

8 THrusters, 115/80 | 95/65

50 Double-unders

KICKER

KICK: Metcon (AMRAP – Reps)

AMRAP 3 – American Kettle Bell Swings, 55/35/25