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