CrossFit Bartlesville – CrossFit
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.