CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (AMRAP – Reps)
5 Rounds / AMRAP
1 min. Max Sit ups
1 min. Max Push ups
1 min Max Squats
Run 200m
-rest 1 min
BARBELL
BAR: Front Squat (10 Rep Max)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
AMRAP 12
:30 Wall Sit (hip crease below knee & back of head against the wall)
:30 Wall Handstand Hold (scale: push-up plank hold)
:30 Hang Hold
*each :30 second hold = 1 rep / if time expires during a hold it counts if you finish the hold
WOD
WOD: Metcon (Time)
For time / 12 cap (watch video)
100 American KBS, 55/35 | 45/25#
*each break do 5 Burpees
Am. KBS Demo Video:
https://youtu.be/E6GoQYuZZT4
KICKER
KIKR: Metcon (No Measure)
10 Rounds:
Sprint 50 yards
walk / recover 50 yards