CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

5 Cals Bike

15 Squats

10 Sit-ups

5 Burpees

ACCESSORY

A) Dips, 5×5 (Box, Matador or Ring)

B) Lunge + Box Step up + Knee Drive, 5×5

*Do bar work this month after the WOD & KIKR

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

**Non-members – Part B only**

Part A) 3 Rounds

12 KB Deads

9 KBS

6 Goblet Squat

*55/35 | 45/25#

then,

Part B) 3 Rounds

10 Lunges

15/12 cals bike

20 Sit-ups | RX+ GHDSU
*Set up for this workout on West side

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

30 Double-unders

15 Toes Thru Rings

9 Deadlifts, 185/135 | 155/105
*Perform DU’s & Deadlifts for this workout on the East side of the gym

KIKR

KIKR: Metcon (AMRAP – Reps)

Tabata Jump Lunges

BARBELL

BAR: Snatch Deadlift + Hang Power Snatch + Overhead Squat (EMOM x 7, find a heavy set)

*Members…until further notice, bar work will be done after the WOD.