CrossFit Bartlesville – CrossFit
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***