CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
WOD Explanation:
https://drive.google.com/open?id=1QedO1WWaEpc11JwxadfCqlWWLwbOote5
5 RFT /
Run 400m
20 Squats
BARBELL
BAR: Squat Clean Thruster (EMOM x 9, increase load each set)
finish with a heavy but doable weight. Do not over do it on your first day back.
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
5 RFT / 15 cap
Run 400m
20 Air Squats
*Touch down to a med ball on each squat and hit full extension of the hips & knees at the top.
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
21 Cal Row
15 WBS
9 Pull-ups | RX+ Strict
KICKER
KICK: Metcon (AMRAP – Reps)
Tabata Push-ups