CrossFit Bartlesville – CrossFit
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