CrossFit Bartlesville – CrossFit
Pre Stretch Primer
5 min cap /
5 Step-Back-Step-Up Burpees
10 Cals Bike
15 Squats
ACCESSORY
A) HSPU, 5×5 or Wall Walk, 1×5
HSPU Demo Video: https://www.youtube.com/watch?v=0wDEO6shVjc
Wall Walk Demo Video: https://www.youtube.com/watch?v=NK_OcHEm8yM
B) Alternating Gorilla Row, 5×5
Demo Video: https://www.youtube.com/watch?v=kgTP2AqxKec
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
20 cap /
100-200-300-400-500 Meter Row
after each set:
10 Ring Rows | RX+ Strict Rev. Grip Pull-ups
15 Push ups
20 Squats
WOD
WOD: Metcon (AMRAP – Reps)
8 Rounds
Min 1 – 30 Jump Lunges
Min 2 – AMRAP Ground to Overhead, 95/65 | 75/55
KIKR
KIKR: Metcon (Time)
30/24 Cals Bike
BARBELL
EMOM x 7, work to a heavy set
Clean Deadlift + Clean High-Pull + Squat Clean
*enter score by Adding a Performance (ask a coach)