CrossFit Bartlesville – CrossFit
Pre Stretch Primer
3 Rounds / 5 cap
5 Cals Bike
10 Squats
ACCESSORY
*Prior to Barbell / 5 Rounds / 7 cap
A) 5 Strict Pull-ups or Strict Banded Pull-ups, 5×5
B) 5 Single-leg RDL, 5×5 || ***Demo Video: https://youtu.be/-B7v7IAtPso***
BARBELL
BAR: Power Clean + STO + Front Squat + STO (EMOM x 7, work to a heavy set)
STO = Shoulder to Overhead
(Options: Strict Press, Push Press, Push Jerk, Split Jerk)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
20 Cap /
Row 50/35 Cals
100 Stationary Lunges
300 Single-unders | RX+ DU’s
100 Squats to Med Ball
Bike 50/35 Cals
WOD
WOD: Metcon (Time)
20 Cap /
30 Burpees
30 KBS, 55/35 | 45/25
30 WBS
30 Deads, 225/155 | 205/135
30 WBS
30 KBS
30 Burpees
*Do 30 Double-unders after each set
KIKR
KIKR: Metcon (Calories)
Tabata Bike, 20-10