CrossFit Bartlesville – CrossFit
Pre Stretch Primer
15 Cals Bike
10 Lunge-Lunge-Squat
5 Burpees
ACCESSORY
A) Strict Pull-ups, 5×5 (scaled: banded or rings-rows)
Video Demo Scale Option: https://youtu.be/pIqR_EUFuek?t=131
B) Single-leg Russian Dead Lift (RDL), 5×5
Video Demo: https://youtu.be/-B7v7IAtPso
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
5 Rounds / 15 cap
20 Lunges | RX+ KB Lunge, 55/35 | 45/25#
10 Cal Row | RX+ 10/7 Cals Bike
5 Ring Rows | RX+ Strict Pull-ups
WOD
WOD: Metcon (Time)
10 Rounds / 15 Cap
3 Squat Clean, 155/105 | 135/95
5 Pull-ups | RX+ 3 Bar Muscle-up
KIKR
KIKR: Metcon (Time)
150 Jump Lunges