CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

5 cap /

21 Squats

15 Sit ups

9 Burpees

ACCESSORY

A) Strict Pull-ups, 5×5 (scale by using a band)

Video: https://youtu.be/bZcJbM_Mzxo

B) Single-leg RDL, 5×5 or GH Raise, 5×5

VIDEO: https://youtu.be/77q-AnDVqG0

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

EMOM x 16 /

M1 – 12/9 cals bike

M2 – 15 Sit ups | RX+ 15 V-ups

M3 – AMRAP Jumping Jacks | RX+ DU’s

M4 – rest

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 /

12 Deadlifts

9 Power Cleans

6 Shoulder to Overhead

*95/65 | 75/55

KIKR

KIKR: Metcon (AMRAP – Reps)

AMRAP 3: Max KBS, 45/35/25#

BARBELL

BAR: Overhead Squat (5-4-3-2-1, work to a heavy set)