CrossFit Bartlesville – CrossFit

WOD

HW: Metcon (AMRAP – Rounds and Reps)

Partner / AMRAP

AMRAP 20 / 1 works

21 Jumping Jacks or Single-unders / RX+ DU’s

15 Lunges | RX+ Weighted Lunges, 30/20/10#

9 Burpees | RX+ Strict Burpees

Run 200 yards (1 rep)

:30 Plank Hold (1 rep)

KICKER

KICK: Metcon (No Measure)

Bike 5 miles

CrossFit Bartlesville – CrossFit

ACCESSORY

Midline Strength / 5 Sets

A) 5 Overhead Squats, u choose the odd object

B) 5 Atomic Sit ups, u choose the odd object

HOME WOD

HW: Metcon (Time)

10 RFT

Sprint 100 yards

10 Push-ups

KICKER

KICK: Metcon (AMRAP – Reps)

AMRAP 3

Air Squats

(video yourself: Heels down?, Knees out?, Chest up?)

CrossFit Bartlesville – CrossFit

ACCESSORY

Bounding / 5 Sets

A) 5 Broad Jumps for distance

B) :60 Double-under Work

HOME WOD

HW: Metcon (Time)

For time

60 Jumping Lunges (see video demo)

30 Sit ups

500 Single-unders or Jumping Jacks | RX+ Double-unders

30 Sit ups

60 Jumping Lunges
Jumping Lunge demo video:

https://www.youtube.com/watch?v=6SFgE2_og_s

KICKER

KICK: 1-Mile Run (Time)

Max Effort 1-Mile Run