CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Bike 5 Cals
10 Lunge-Lunges-Squat-Burpee
5 Cals Bike
ACCESSORY
A) Dips, 5×5 (bench, box, matador, rings // strict, banded, jumping)
B) Lunge + Box Step up + Knee Drive
Video Demo: https://youtu.be/gvHQtFPe270
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
2 Rounds / 15 cap
50 Squats
40 Russian Twist (R + L = 2), 20/14/10#
30 Jump Lunges
20 Push Up’s | RX+ HSPU
10 Burpees
Russian Twist Demo Video:
https://youtu.be/XAedXcuKyk8
WOD
WOD: Metcon (Time)
21-15-9 / 15 cap
Hang Squat Clean, 135/95 | 115/80
GHD Sit ups
Cal Row
*50 Double-unders after each round
KIKR
KIKR: Metcon (AMRAP – Reps)
Tabata Push-ups
Tabata = 20 seconds of work followed by 10 seconds of wrest for 8 sets