CrossFit Bartlesville – CrossFit
Pre Stretch Primer
5-4-3-2-1 / 5 cap
Squats
Lunges
Burpees
ACCESSORY
Rest
BODY-WEIGHT ONLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 20 /
100 Jumping Jack’s | RX+ DU’s
75 Plank Shoulder taps | RX+ :75 sec HS Hold
50 Russian Twist, 14/10/6# | RX+ GHD Sit ups
25 Mt. Climbers
*For Shldr Taps, Russian Twist & Mt. Climbers…R = 1, L = 2, R = 3, L =4, etc.
*Shoulder Tap Video Demo:
https://youtu.be/C6At19Q9i2Q
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
Partner / AMRAP 30
9 Power Cleans, 115/80 | 95/65
7/5 Cals Bike
5 T2B
3 Synchro Burpees
KIKR
KIKR: Metcon (Time)
33 Burpees
BARBELL
Rest