CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
5 RFT /
30 Sit ups
20 Jack Squats
10 Push ups
30 Mt climbers
BARBELL
BAR: Split Jerk (5×2 @ 75%)
CNS Warm-up:
5 SHoulder PRess
5 Behind the Neck Press
5 Dip-quarter Squat
5 Push Press
5 Power Jerks
5 Behind the Neck Split Jerk
5 Tall Split Jerk
*1x w/ PVC and 1x w/ empty barbell
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
20 cap
Row 500m
Row 400m
Row 300m
Row 200m
Row 100m
-rest 1 min after each set
WOD
WOD: Metcon (Time)
10 Rounds / 20 cap
10 Cals Bike
1 Rope Climb | RX+ Legless Rope Climb
KIKR
KIKR: Metcon (AMRAP – Reps)
Tabata Push-ups