CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

Bike 10 Cals

10 Squats

10 Sit ups

10Push-ups

ACCESSORY

A) Knee-ups or T2B or Straight Leg T2B, 5×5

SLT2B Video: https://youtu.be/6dHvTlsMvNY

B) Reverse Pistols, 5×5

Video: https://youtu.be/Ujutk0l6Oo0

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

3 Rounds / 15 cap

21 WB Thrusters, 20/14/10# | RX+ WBS, ceiling/14/10′

15 Burpees

9 Ring Rows, | RX+ C2B

WOD

WOD: Metcon (AMRAP – Reps)

Partner / 5 Tabatas (equals 40 rounds)

Tabata Bike

Optional work each rd by “resting” partner:

R1 – Push-ups (8 rds)

R2 -Jump Lunges (8 rds)

R3 – T2B (8 rds)

R4 – Power Cleans, 95/65 | 75/55 (8 rds)

R5 – Burpees (8 rds)
score = total Cals + Push-ups + JL’s + T2B + PC’s + Burpees

KIKR

KIKR: 500m Row (Time)

Max Effort 500m Row

BARBELL

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