CrossFit Bartlesville – CrossFit
Pre Stretch Primer
5 cap /
21 Squats
15 Push-ups
9 Cals Bike
ACCESSORY
A) Rope, 5×5 || Demo Video: https://youtu.be/AD0uO7JGdZU
B) Cossack Press, 5×5 || Demo Video: https://youtu.be/2vDMsZ2egE0
BARBELL
BAR: 3 Position Snatch (EMOM x 7, work to a heavy set)
Floor, Knee, Pockets
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
18 cap/
Run 800m or Row 1200m
then,
30-20-10:
Burpees
Single-leg V-ups || demo video: https://youtu.be/RA9nGJVwtJ4 | RX+ T2B
then,
Row 50 cal
WOD
WOD: Metcon (Time)
15 cap
30 Body Weight Back Squat
*Run 200m each break
60 Push-up + Burpee Combo
Run 800m
90 Double-unders
*5 Burpees each break
KIKR
KIKR: 500m Row (Time)
Max Effort 500m Row