CrossFit Bartlesville – CrossFit

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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