CrossFit Bartlesville – CrossFit
Pre Stretch Primer
10 Cals Bike
5 Burpees
10 Lunge-Lunge-Squat
ACCESSORY
A) Kick to Handstand Hold
*Progression: 1) Quick kick-up & down, 2) Kick up to Hold at wall, 3) Kick to Hold in open space, 5×5
B) Single-leg Stand-up or Pistol
*Progression: 1) Stand-up from box or stack of plates, 2) Reverse Pistol, 3) Pistol w/ post assist, 4) Pistol
BARBELL
BAR: Power Clean (5-4-3-2-1-1-1, work to a heavy set or new 1 RM)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
5 Rds / 15 cap
30 Russian Twists, 20/14/10 | RX+ V-ups
20 Lunges | RX+ Jump Lunges
10 Push-ups | RX+ HSPU
WOD
WOD: Metcon (AMRAP – Reps)
15 Minute Clock /
55 KBS, 55/35 | 45/25#
45 Strict Shoulder Press, 75/55/35#
35 Box Overs, 24/20/16″
25/18 Cals Bike
AMRAP Pull-ups | RX+ Bar Muscle-ups
Score = total pull-ups or muscle-ups
KIKR
KIKR: Metcon (Time)
15 Burpees
21 WBS, 14/10/6
9 Burpees