CrossFit Bartlesville – CrossFit

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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