CrossFit Bartlesville – CrossFit
BARBELL
BAR: Deadlift (5×2 @ 80%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
5 RFT / 15 cap
Out of the Saddle Cals Bike, 15/10
(Don’t Sit)
30 Reverse Single-unders | RX+ Rev. DU’s
*scale by doing forward singles or forward DU’s
10 Pistols to a med ball
*scale by doing pistols to a box or stack of plates higher than a med ball
WOD
WOD: Metcon (Time)
3 RFT / 15 cap
15 GHD Hip Extension | RX+ 15 GH Raise
GHD Hip Extension Video Demo: https://youtu.be/7X075Hrl5lE
GH Raise Video Demo: https://youtu.be/m0AIU1dCVkU
100m KB Single-arm Overhead Carry, 55/35 | 45/25#
20 Alternating Single-arm KBS, 55/35 | 45/25#
Video Demo: https://youtu.be/kRlnvbKlY4U
100m KB Single-arm Farmers Carry, 55/35 | 45/25#
KIKR
KIKR: Metcon (Time)
50 Barbell Front Rack Lunges, 45/35/15#
50 Jump Lunges