CrossFit Bartlesville – CrossFit

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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