CrossFit Bartlesville – CrossFit
Pre Stretch Primer
5 cap /
3x
5 Cals Bike
7 Squats
5 Push-ups or 1 Wall-walk
BARBELL
BAR: Split Jerk (1-1-1-1-1-1-1, work to a heavy set or a new 1 RM)
ACCESSORY
A) Single-arm DB Press in Squat, 5×5
B) Glute Ham Raise, 5×5
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
18 Cap /
21 Burpees
30 Cal Bike
300 Single unders | RX+ 100 DU’s
15 B’s
20 Cal Bike
225 Single-unders | RX+ 75 DU’s
9 B’s
10 Cals Bike
150 Single- unders | RX+ 50 DU’s
WOD
WOD: Metcon (Time)
15 cap /
Rower be like Ski Erg, 50/35 cals
75 KBS, 55/35 | 45/25
100 Push-ups
KIKR
KIKR: Metcon (AMRAP – Reps)
AMRAP 3
20 Jump Lunges
5 Burpees