CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

5 Cap /

Row 21 Cals

15 PVC Overhead Squats

9 Push-ups

ACCESSORY

A) Dips, 5×5 (box, bench, Matador or rings)

B) Reverse Lunge + Box Step up + Knee Drive || Demo Video: https://youtu.be/gvHQtFPe270

BARBELL

BAR: Tiger Complex (EMOM x 7, work to a heavy set)

Power Snatch + Overhead Squat + Behind the Neck Jerk + Squat Snatch

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

50-40-30-20-10 / 15 cap

KBS, 45/25 | 35/15

Air Squats

10 cals bike after each round

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 /

10 Power Cleans

10 GHD Sit ups

10 Front Squats

10 Box Jumps, 24/20/16″

*95/65 | 75/55#

KIKR

KIKR: Metcon (AMRAP – Reps)

Tabata Push-ups