CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
WOD Explanation:
https://drive.google.com/open?id=1PCrSnpcziFI-TslmLcGa9F7F5dyTiEI9
For time /
Run 800m
21 Burpees
Run 600m SIde to Side
15 Burpees
Run 400m backwards
12 Burpees
Run 200m Side to Side
9 Burpees
Run 100m Backwards
6 Burpees
Run 50m Side to Side
3 Burpees
WOD
WOD: Metcon (Time)
For time / Partition as desired
100 Odd Object Single-arm Shoulder Press
Run 1600m
100 Single-leg Stand ups from a 12″ surface (start seated, extend one leg, execute a stand up, keep leg off the floor while returning to a seated position, then switch legs)
KICKER
KICK: Metcon (AMRAP – Reps)
Tabata Sit ups