CrossFit Bartlesville – CrossFit
Pre Stretch Primer
3 Rds /
7/5 cals Bike
5 Burpees
ACCESSORY
A) HSPU or Descents, 5×5 or 1 Wall Walk
B) Gorilla Row, 5×5
BARBELL
BAR: Power Clean + Push Press + Push Jerk + Split Jerk (EMOM x 7, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
18 cap /
2 min plank hold | RX+ HS Hold
50 Air Squats
35 Push-ups
50 Sit ups | RX+ V-ups
35 Push-ups
50 Air Squats
2 min plank hold | RX+ HS Hold
WOD
WOD: Metcon (Time)
15 Cap /
15 Deads, 225/155 | 185/115
9 Burpees
30 WBS, Ceiling / 10′ Target, 14/10/6#
12 Deads, 225/155 | 185/115
12 Burpees
30 WBS, Ceiling / 10′ Target, 14/10/6#
9 Deads, 225/155 | 185/115
15 Burpees
30 WBS, Ceiling / 10′ Target, 14/10/6#
KIKR
KIKR: Metcon (AMRAP – Reps)
3 min clock:
Row 500m
AMRAP Burpees