CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (AMRAP – Rounds and Reps)
WOD Explanation:
https://drive.google.com/file/d/1N9Ydn1sgj495klLOdd7EUQe-2T_4liQz/view?usp=sharing
AMRAP 10 (changed from EMOM)
:30 sec Plank Hold
7 Foot Release Squats (see video above)
5 Hand Release Push-ups (see video above)
BARBELL
BAR: Overhead Squat (5-4-3-2-1-1-1)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
2 RFT / 18 cap
50 Cal Row
40 Push-ups
30 Ring Rows | RX+ Strict Pull-ups
20 Burpees | RX+ Strict Burpees
10/7 Cals Bike
WOD
WOD: Metcon (Time)
For time / 12 cap
50 Front Rack Lunges, 95/65 | 75/55
40 GHD SIt ups
30 OH Squats
20 Sit ups | RX+ T2B
10 Bear Complex, 95/65 | 75/55
KICKER
KIKR: Metcon (AMRAP – Reps)
Max Unbroken American KB Swings, 55/35 | 45/25#