CrossFit Bartlesville – CrossFit
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