CrossFit Bartlesville – CrossFit
ACCESSORY
Upper Body Pulling / 5 Sets
A) 3-5 Strict Reverse Grip Pull-ups
B) 5-10 DB or KB Row
*if you do not have a pull-up bar, consider purchasing a “Stud Bar Pull-up Bar” on Amazon…$137.
I had one of these for years in our garage before starting the CF gym. It is super heavy duty and easy to install.
*Also, consider checking-out a DB or a KB from CFB (details about this option will be released tomorrow) or purchasing a KB & DB to have for your Home WODs.
HOME WOD
HW: Metcon (Time)
For time / 20 cap
Run 800m or Bike 2 miles
-then
10 Rounds:
7 Push ups, 9 Squats
-then
Run 800m or Bike 2 miles
KICKER
KICK: Metcon (Time)
100 Sit ups