CrossFit Bartlesville – CrossFit

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Warm-up

*Pre stretch warm-up

3 Rds:

5 Cals Bike

5 Wall Squats

5 Push-ups or 1 Wall Climb

BARBELL

BAR: Split Jerk (5×1 @ 90%)

ACCESSORY

A) Single-arm DB Press in Squat, 5×5

B) Glute-Ham Raise, 5×5

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

10 Rds / 20 cap

10 Push-ups

10 Sit-ups | RX+ GHD Sit ups

10 Lunges

10 Knee-ups | RX+ T2B

WOD

WOD: Metcon (Time)

15 cap / 40-30-20-10

Front Rack Barbell Stationary Lunge, 45/35/15# Bar

Strict Shoulder Press, 45/35/15# bar| RX+ Handstand Walk (40′, 30′, 20′, 10′)

Double-unders

KIKR

KIKR: Metcon (AMRAP – Reps)

Max Unbroken KBS, 45/35/25#