CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

*Purpose here is to get the body warm, elevate the heart rate and break a sweat before group stretch

5 cap /

20 Cal Row

20 Walking Lunges

3 Inchworm to Down-dog to Cobra (demo video: https://youtu.be/hGAc1oW2dXQ)

BARBELL

BAR: Snatch Balance (5×1 @ 90%)

ACCESSORY

A) Knees to Feet, 5×5

B) 1 Arm DB Overhead Squat 5×5

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

25-20-15-10 / 20 cap

Cal Row

Burpee Box Jumps, 24/20/16″

60 Single-unders after each set | RX+ 30 DU’s

WOD

WOD: Metcon (Time)

21-15-9 / 20 cap

Ground to Overhead, 135/95 | 115/80

Cals Bike (Wmn, 18-12-6)

Burpees

KIKR

KIKR: Metcon (AMRAP – Reps)

Tabata Push-ups
***South wall clock will be the Tabata Clock***