CrossFit Bartlesville – CrossFit

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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