CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

10 Cals Bike

10 Lunge-Lunge-Squat-Burpee

ACCESSORY

A) HSPU, 5×5

Demo: https://youtu.be/dDzkLbytrc8

B) Gorilla Row, 5×5

Demo: https://youtu.be/ljzLtsz63YM

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 /

30 JJ’s | RX+ DU’s

15 Walking Planks

30 JJ’s | RX+ DU’s

15 Lunges | RX+ 15 Weighted Step-ups, 45/25/15# plate to 24/20/16″ Box
Walking Plank Video Demo:

https://youtu.be/0EePC0_n6J4

WOD

WOD: Metcon (Time)

3 Rounds / 15 cap

20 Stationary Lunge, 45/25 | 35/15# plate

20/15 Cal Row

20 Push-ups | RX+ 20′ HSW
*Hold plate on stationary lunge anyhow

KIKR

KIKR: Metcon (Time)

3 min OH Hold 45/25/15#

2 min Weighted Squat Hold, 45/25/15#

1 min Hang Hold

BARBELL

BAR: Clean Deadlift + Clean High Pull + Hang Clean & Jerk + Front Squat (EMOM x 7, work to a heavy set)