CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
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WOD Video: https://drive.google.com/file/d/1_vxcDeN26yrGQ7ILCTdOQ7Dq-9dPArUm/view?usp=sharing
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For time /
Run 600m
20 Lunge-Lunge-Squat combo
10 Burpees
Run 400m
15 Lunge-Lunge-Squat combo
15 Burpees
Run 200m
10 Lunge-Lunge-Squat combo
20 Burpees
ACCESSORY
Choose 2 / Spend 15 minutes (ex. 5 sets: 6 Single-leg sit & Stands, 1 min Double-under work)
1) Single-leg sit & stands or Pistols
2) Double-under work
3) Pull-ups: strict / kipping / butterfly or Muscle-ups: jumping / kipping / strict
4) Handstand Work: kick-ups, holds, push-ups, walking
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
Partner / For time / 20 cap
Run 800m
-then
5 Rounds:
10 Cals Bike
20 Push-ups
30 Squat Jacks
-then
Run 800m
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
Partner / AMRAP 20
3 Rope Climbs
6 Hang Squat Cleans 135/95 | 115/75
9 Cals Bike
KIKR
KIKR: Metcon (No Measure)
10 Sled Push & Pull, you choose the weight