CrossFit Bartlesville – CrossFit
Pre Stretch Primer
10 Cal Row
10 Lunge-Lunge-Squat
10 Push-ups
10 Arch to Hollow
10 Cals Bike
ACCESSORY
A) Strict Pull-ups or Ring Rows, 5×5
B) Single-Leg-RDL, 5×5 || Video Demo: https://youtu.be/-B7v7IAtPso
BARBELL
BAR: Power Clean + STO + Front Squat + STO (EMOM x 7, find a heay set)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 /
12 Burpees
10 Ring Rows | RX+ Burpee Pull-ups
8 Knee-ups | RX+ Burpee T2B
6 Box Overs, 24/20/16″ | Burpee Box Overs
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
“Good-bye 2021” / Partner / AMRAP 30
21 Cals Row
21 Push-ups
21 Sit-ups
21 Burpees
21 Deadlift, 95/65 | 75/55
21 Hang Power Clean, 95/65 | 75/55
21 Front Squat, 95/65 | 75/55
21 Push Press, 95/65 | 75/55
21 Cals Bike
21 WBS, 20/14/10#
21 KBS, 55/35 | 45/25
21 Burpees
21 Ring Rows or Kipping Pull-ups
21 T2Post
21 Power Clean, 95/65 | 75/55
21 Shoulder Press, 95/65 | 75/55
21 Back Rack Lunges, 95/65 | 75/55
21 Cals Row
21 Push-ups
21 Power Snatch, 95/65 | 75/55
21 Cals Bike
KIKR
KIKR: 500m Row (Time)
Max Effort 500m Row