CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (Time)

WOD explanation:

https://drive.google.com/open?id=1djVON4fxKw9OhyD_PhVuDMx-BwxUeALr

2 RFT / 20 cap

33 Hand Release Push ups (arms extend out directly to your side each rep)

33 Squat Hops (heels come off the ground each rep at the same time hips & knees come to full extension)

33 Mountain Climbers (right & left = 1) / Bring toe past the heel of your palm each rep

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

WOD explanation:

https://drive.google.com/open?id=1djVON4fxKw9OhyD_PhVuDMx-BwxUeALr

2 RFT / 20 cap

33 Hand Release Push ups (arms extend out directly to your side each rep)

33 Squat Hops (heels come off the ground each rep at the same time hips & knees come to full extension)

33 Mountain Climbers (right & left = 1) / Bring toe past the heel of your palm each rep

WOD

WOD: Metcon (Time)

For time / 20 cap

42-30-18

Row for cals

Burpees

*This is 90 cals and 90 burpees. Seems like a lot of but not compared to twice as much…keep things in perspective.

KICKER

KICK: Metcon (AMRAP – Reps)

AMRAP 3

Jumping Lunges