CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 300m
10 Lunge-Lunge-Squat
Row 200m
10 Burpees
Row 100m
10 Step-back, Step -up Burpees
ACCESSORY
A) HSPU, 5×5 or Wall Walk, 5×1
Demo Video HSPU: https://www.youtube.com/watch?v=9wIkPCS4Mbo
Demo Video Wall Walk: https://www.youtube.com/watch?v=NK_OcHEm8yM
B) Alternating Gorilla Row, 5×5
Demo Video: https://youtu.be/kgTP2AqxKec
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
2 Rounds / 15 cap
10 RingRows | Strict Pull-ups
20 Squats | WBS, ceiling/10/9″, 20/14/10#
40 Sit ups | RX+ GHDSU
5 Inchworms | RX+ 5 Wall-walks
20 Squats | WBS, ceiling/10/9″, 20/14/10#
40 Sit ups | RX+ T2B
*Inchworms Demo Video:
https://youtu.be/KqCMJWc9Xos
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 /
10/7 cals Bike
3 Banded Bar MU’s | RX+ 5 C2B
50 Double Unders
KIKR
KIKR: Metcon (Time)
7 Burpees
49 Sit ups | RX+ GHDSU
7 Burpees