CrossFit Bartlesville – CrossFit
ACCESSORY
WARM-UP: Group stretch / Down & Backs / Barbell Warm-up
-then
ACCESSORY:
5 Sets: A) 5 GH Raise / B) 10 Arch to Hollow or 5 Straight leg Toes to Bar / C) Barbell work
-then
PRIMER:
3 Rounds: Row 150m, 5 Barbell Squat Clean Thrusters, 30 Single-unders or Doubles
BARBELL
BAR: Split Jerk (5×2 @ 75% (1 L / 1 R))
Post Nutrition Challenge WOD
PNCW: Metcon (Time)
For Time / 15 cap
50 Cal Row
100 Reverse Stationary Lunges
50 Burpees
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
5 Rounds:
AMRAP 3
Run 200m
AMRAP Single-unders | RX+ Double-unders
-rest 1 min
WOD
WOD: Metcon (AMRAP – Reps)
AMRAP 9:
WBS, 20/14/10
EMOM: 5 Deadlifts 185/135 | 155/105
KICKER
KICK: Metcon (Calories)
Tabata Bike (20-10)