CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

3 Rounds /

5 Cals Bike

5 Burpees

ACCESSORY

A) Strict Pull-ups, 5×5

Progression DEMO VIDEO: https://youtu.be/II78-zpxk-8

B) Single-leg RDL, 5×5

DEMO VIDEO: https://youtu.be/77q-AnDVqG0

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

AMRAP 15 / Any Order but no partitioning

150 Jumping Jacks | RX+ 150 DU’s

50/35 Cals Row

33 Burpees | RX+ Strict Burpees
*Scale options:

A) Share the work w/ a partner

B) Reduce reps by half

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 /

21 Double-unders

15 WBS, 14/10/6# to Ceiling/10/9″

9 Pull-ups

KIKR

KIKR: Metcon (Time)

10/7 Cals Bike

50 Jump Lunges

9 Burpees

BARBELL

BAR: Power Clean + STO + Front Squat + STO (EMOM x 7, work to a heavy set for the day)