CrossFit Bartlesville – CrossFit
Pre Stretch Primer
3 Rds /
5 Cals Bike
10 Squats
5 Push-ups
BARBELL
BAR: Back Squat (1-1-1-1-1-1-1, work to a heavy set or a new 1 RM)
ACCESSORY
A) Box Jump, 5-4-3-2-1
B) Plate Flips, 5×5
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
5 R’s / 20 cap
100m single-arm KB Farmers Carry
30 KB Deads
20 AM KBS
10 Goblet Squats
*45/35/25#
WOD
WOD: Metcon (AMRAP – Reps)
5 Rounds /
3 min clock
50 DU’s
10 C&J, 135/95 | 115/80
AMRAP cals Bike
KIKR
KIKR: Metcon (Time)
3 min OH Hold, 45/25#
2 min Weighted Back Squat Hold
1 min Hang Hold