CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
WOD Video:
https://drive.google.com/file/d/1YbUqzFwL7TQidWsj_e9H3efi0YTWVMfH/view?usp=sharing
5 RFT /
10 Flutter Kicks (1-2-3 = 1)
15 Lunge-Lunge-Squat combo
50 Jumping Jacks
BARBELL
BAR: Front Squat (3-3-3-3-3-3-3)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 15 cap
500 Single-unders
90 Reverse Stationary Lunges
60 Cal Row
30 Burpees
WOD
WOD: Metcon (Time)
3 RFT / 15 cap
35 KBS, 70/55/35#
25 Sit ups | RX+ GHD Sit ups
15/10 cals Bike
KIKR
KIKR: Metcon (AMRAP – Reps)
Tabata Sit ups | RX+ T2B