CrossFit Bartlesville – CrossFit
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#