CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

5 cap /

Row 300m

20 Lunges

5 Burpees

ACCESSORY

A) Hand-stand Push-up (HSPU), 5×3-5

Beginners Progression: Push-up Plank-Walk Hands to Feet > Pike Push-ups feet on floor > Kick-ups to handstand hold against wall > Wall Walks > Descent only > Knees-to-Elbows

Video Demo of Pike Push-up from a box: https://youtu.be/uZWjFe4fufA

B) Alternating Gorilla Row, 5×5

Video Demo: https://youtu.be/Ln1j7lm6SrE

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 cap /

20-15-10-5

Push-ups

Jumping Jack’s | RX+ DU’s

Squats

Jumping Jack’s | RX+ DU’s

Burpees

—–

RX+ 20-20-15-15-10-10-5-5

WOD

WOD: Metcon (AMRAP – Reps)

Partner / Both work

5 Rounds

Tabata Bike

WBS, 14/10/6#

KIKR

KIKR: 500m Row (Time)

Max Effort 500m Row

BARBELL

BAR: Clean Deadlift + Clean High Pull + Hang Squat Clean + Front Squat (EMOM x 7, work to a heavy set)