CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 500m
15 Squats
Bike 10 Cals
9 Burpees
ACCESSORY
A) Reverse Pistols, 5×5
VIDEO: https://youtu.be/X0MD1yHMGMI
B) Single-arm DB Press, 5×5
VIDEO: https://youtu.be/UlQ03cT1osU
BARBELL
BAR: Shoulder Press (5×5 @ 55%)
VIDEO:
https://youtu.be/xe19t2_6yis
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 /
7 T2P | RX+ T2B
14 Med Ball Thrusters, 20/14/10# | RX+ WBS
21 Single-unders | RX+ DU’s
WOD
WOD: Metcon (AMRAP – Reps)
Max Unbroken Thrusters, 75/55/35
-rest 1 min
1 min – Max Cals Bike
-rest 1 min
Max UB Thrusters, 95/65 | 75/55
-rest 1 min
1 min – Max Cals Bike
-rest 1 min
Max UB Thrusters, 115/80 | 95/55
-rest 1 min
1 min – Max Cals Bike
-rest 1 min
Max UB Thruster, 135/95 | 115/80
-rest 1 min
1 min – Max Cals Bike
Each thruster = 2 reps
Each calorie = 1 rep
KIKR
KIKR: 1000m Row (Time)
Max Effort 1000m Row