CrossFit Bartlesville – CrossFit
HOME WOD
WW: Metcon (Time)
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WOD Video: https://youtu.be/_yBtfXuoOkc
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For time /
Run 800m
20 Lunge-Lunge-Squat
Run 400m
10 Lunge-Lunge-Squat
BARBELL
BAR: Deadlift (5×4 @ 65%)
CNS Warm-up:
5-4-3-2-1 (sets 4 and 5 should be heavier than 65% of 1RM)
*If you do not have a 1 RM Deadlift, follow the same rep scheme as the warm-up to find a heavy set of 1.
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
Partner / AMRAP 20
30 Single-unders | RX+ DU’s
Bike 5 cals
7 Burpees
WOD
WOD: Metcon (Time)
Partner / 20 cap /
90 Cals Rower be like Ski Erg (use the rower hanging on the wall to simulate a ski erg)
60 Ground to Overhead, 115/80 | 95/65
30 Sled Push, 2/1 (D&B = 1)
KIKR
KIKR: Metcon (No Measure)
10 Rounds
Sprint 50 yards
Walk 50 yards