CrossFit Bartlesville – Mayhem Affiliate – Monthly Challenge

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Metcon (3 Rounds for reps)

3 Sets:

1:00 Deadbugs (total)

1:00 Tuck Ups

1:00 Birddogs (total)

1:00 Burpees

1:00 Rest
Workout Flow

This is a Fight Gone Bad Style….meaning you will perform max repetitions of that movement in that minute listed. You will not rest until the 5th minute of each set.

If you take a break during the movements, try to make it QUICK.

Demo Videos

[Deadbug](https://www.youtube.com/watch?v=5-KpDfJGMHM&list=PLNmWOCEX1SUZSZfm5rzvABOGGUzGDF1J6&index=15&t=0s)

[Tuck Up](https://www.youtube.com/watch?v=1SkKhMfN9EM)

[Bird Dog](https://youtu.be/D1M_uEYGC8U)

[Burpee](https://www.youtube.com/watch?v=yne2-n93jEE&list=PLNmWOCEX1SUYV7qC_D21ZI4Xv2H9m7_39&index=11)

Modifications

Deadbug —> Same as above

Tuck Ups —> [Hand Tuck Ups](https://youtu.be/1SkKhMfN9EM?t=26)

Birddogs —> Same as above

Burpees —> [Modified Burpees](https://youtu.be/PKQ0sFLcbSQ) – bench elevated with knee drive