CrossFit Bartlesville – CrossFit
Pre Stretch Primer
15 Cals Bike
15 Sit ups
15 Lunge-Lunge-Squat
ACCESSORY
A) Dips, 5×5 (Bench or Box, Matador, Rings)
B) Lunge + Box Step up + Knee Drive
Video Demo: https://youtu.be/xhMUuFLb2Cw
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
EMOMx16:
1min – Row | RX+ Bike
1min – Box Sep-ups, 24/20/16″ / RX+ Box Jump, 24/20/16″
1 min – Sit ups | RX+ V-ups
1 min – rest
WOD
WOD: Metcon (Time)
5 Rounds / 18 cap
Sled Push & Pull, 3/2/1
KB Single-arm Farmers Carry around building, 70/55/35
10 Front Squats, 95/65 | 75/55
The logistics of only having 3 sleds could be an issue. If a sled is not available, keep moving to the next thing and come back.
KIKR
KIKR: Metcon (AMRAP – Reps)
Tabata Jump Lunges