CrossFit Bartlesville – CrossFit
Pre Stretch Primer
2 Rounds / 5 cap
3 Burpees
7 Squats
11 Lunges
15 Cal Row
BARBELL
BAR: Back Squat (5×1 @ 90%)
ACCESSORY
A) Box Jump, 5-4-3-2-1
B) Plate Flips, 5×5
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
15 cap /
21 KB Deads, 70/55/35#
50 WB Thruster, 20/14/10#
15 KB Deads
40 WB Thruster
9 KB Deads
30 WB Thruster
WOD
WOD: Metcon (Time)
2 Rds / 20 cap
50 Jump Lunges
40 Cal Row
30 Hang Squat Clean, 95/65 | 75/55
KIKR
KIKR: Metcon (Time)
3 min Stationary OH Hold, 45/25#
2 min Weighted Squat Hold, 45/25#
1 min Hang Hold