CrossFit Bartlesville – CrossFit

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Warm-up (No Measure)

Movement Prep & Increasing Heart Rate

2 min Group Quick Stretch

-into-

3 sets:

20 seconds Single Unders

5 Wall Balls Thrusters

5 Deadbugs (each)

5 Ring Rows

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

12:00 Amrap

20 Wall Ball Thrusters, 14/10/6#

30 Single Unders

10 Burpee Jumping Pull-up

WOD

CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
CrossFit Open 12.4 and 13.3

12:00 AMRAP

150 WBS, 14/10 | RX+ 20/14

135 Single-unders | RX+ 90 Double Unders

30 Burpee Pull-ups | RX+ 30 MU’s (Ring or Bar)

Skills and Drills: Handstand Hold (Checkmark)

Week 1: Handstand Hold / 12 minutes

Advanced:

5 Sets

:45-second Handstand Hold (wall or feet on box)

1:15-minute Rest

Intermediate:

5 Sets

:30-second Handstand Hold (wall or feet on box)

1:30-minute Rest

Beginner:

5 Sets

:30-second Handstand Hold (feet on Box or Knees on Box)

1:30-minute Rest

* Use standing Overhead Banded hold as a substitute for athletes who struggle with stability.

Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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