CrossFit Bartlesville – CrossFit
ACCESSORY
Spend 5 inutes working on Handstand Holds
HOME WOD
HW: Metcon (Time)
WOD Explanation: https://drive.google.com/open?id=1oE4FyyLtuvYpf-mBbawhbqYT67DJ2hyJ
For time / 15 cap
50 Rev Stationary Jumping Lunges (R&L = 1)
40 Half Burpees
30 Rev Stationary Jumping Lunges
20 Half Burpees
10 Stationary Jumping Lunges
Run a Half Mile (800m)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
AMRAP 15
Row 1500m
Top of Push-up Plank Hold – Accum 5 minutes
-then
Max Sit ups
WOD
WOD: Metcon (Calories)
15 min clock
3 Rounds of
30 Am. KBS, 55/35/25
30 Sit ups
-then
AMRAP Cals Bike
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 3 / Alt Crab Toe Touch
Demo: https://www.youtube.com/watch?v=8AvqI6jxbas
Starting in a crab position, begin by touching the right hand to the toes of left foot immediately followed by touching the left hand to the toes of the right foot.
Each hand foot connection = 1 rep