CrossFit Bartlesville – CrossFit
Pre Stretch Primer
5 minute cap /
5 Step-Back-Step-Up Burpees
10 Cals Bike
15 Squats
ACCESSORY
A) Strict Pull-ups or Seated Strict Pull-up , 5×5
Video Demo: https://youtu.be/pIqR_EUFuek?t=133
B) Single-leg RDL, 5×5:
Video Demo: https://youtu.be/77q-AnDVqG0
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
EMOMx15
Min 1 – 10 Toes2Post | RX+ T2B
Min 2 – 10 Box Step ups, 24/20/16″
Min 3 – Max Cals Bike
Score = total cals on Bike
WOD
WOD: Metcon (Time)
12-9-6-3 / 15 Cap
Squat Clean & Jerk, 135/95 | 115/80
Lateral Burpee Over Bar
-then
50 / 40 Cal Row
KIKR
KIKR: Metcon (AMRAP – Reps)
3 min clock /
2 Minute Overhead Hold 45/35/25#
Max Jump Lunges in time remaining