CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
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WOD Video: https://drive.google.com/file/d/1ZV4QrliwrtkdbV2HBXnZ5qfVMK_U5xdt/view?usp=sharing
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10 Rounds For Time /
Run 200m
5 Air Squats
(round 2 do 10 squats; round 3 do 15 squats; add 5 squats each additional round
ACCESSORY
5 Rounds:
A) 1 min: Muscle-up Work – jumping, banded, kipping
B) 1 min: Handstand Work – kick up, holds, toggles, walking, push-ups
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 /
50 cal Row
40 Push-ups | RX+ HSPU
30 Ring Rows | RX+ Strict Pull-ups
20 Burpees | RX+ Burpee Box Jump overs, 24/20″
10 cal Bike
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
30 Strict Press, 95/65/35
30 Back Squats, 135/95/65
30 Deadlifts, 185/135/95
KIKR
KIKR: Metcon (Time)
30 KBS, 55/35 | 45/25
20 Pull-ups
10 cals Bike