CrossFit Bartlesville – CrossFit
Pre Stretch Primer
3 Rds / 5 cap
10 Squats
5 Push-ups
10 Arch to Hollow
5 Ring Rows
ACCESSORY
A) Rope Climb or Deadman Pull, 5×1 or 2
VIDEO DEMO: https://youtu.be/AD0uO7JGdZU
B) Cossack Press, 5×5
VIDEO DEMO: https://youtu.be/2vDMsZ2egE0
BARBELL
Rest Day
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
Partner / AMRAP 30
100 Cal Row
80 Squats
60 Sit ups | RX+ T2B
40 Push ups | RX+ HSPU
20 Ring Rows | RX+ Strict Pull-ups
10 Burpees
WOD
WOD: Metcon (AMRAP – Reps)
5 min clock:
50 Goblet Squats, 55/35 | 45/25#
AMRAP Brps | RX+ Strict Brps
2 min – cals Bike
5 min clock:
50 WBS, 20/14/10#
AMRAP Sit ups | RX+ GHDSU
2 min – cals Bike
5 min clock:
50 KBS, 55/35 | 45/25#
AMRAP Lunges | RX+ Jump Lunges
2 min – cals Bike
5 min clock:
50 WBS, 20/14/10#
AMRAP Single unders | RX+ Double unders
2 min – cals Bike
*Score = “AMRAP” reps + Cals Bike
KIKR
KIKR: Metcon (No Measure)
5 x 50m sprint