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)