CrossFit Bartlesville – CrossFit

ACCESSORY

Warm-up:

1) Group stretch

2) 3 Rounds: 5 barbell shoulder press, 10 Air Squats, Row 150m

-then

5 Sets:

A) 5 Reverse Grip Pull-ups or Ring-rows

B) 4 Pistols or Single-leg Stand-ups

BARBELL

BAR: Shoulder Press (5×3 @ 75%)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For Time / 15 cap

45 Cals Bike

90 Air Squats to med ball

45 Ring Rows | RX+ Pull-ups

WOD

WOD: Metcon (Time)

For time / 20 cap

Row 1500m

-then

10 Rounds:

5 Power Cleans, 155/105 | 135/95

7 Push-ups

9 Air Squats

KICKER

KICK: Metcon (AMRAP – Reps)

AMRAP

1 min – Push ups

-rest 1 min

1 min – Push ups

-rest 1 min

1 min – Push ups