CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Any Order / 5 cap
30 Squats
20 Cal Row
10 Lunge-Lunge-Squat-Burpee
ACCESSORY
A) Reverse Pistols or Single-leg Stand-up from a seated position, 5×5
B) Single-arm DB Shoulder Press, 5×5
C) Barbell: Shoulder Press
BARBELL
BAR: Shoulder Press (5×4 @ 60%)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 14 /
5 Cals Bike
10 Push-ups
5 Burpees
10 Sit-ups | RX+ GHD Sit ups
5 Ring Rows | RX+ Strict Rev Grip Pull-ups
10 Jump Lunges | RX+ OH Weighted Jump Lunges, 20/14/10#
WOD
WOD: Metcon (Time)
15 Cap /
Row 50 Cal
75 KBS
150 Double-unders
75 WBS
Row 50 Cal
KIKR
KIKR: Metcon (Time)
100 Jump Lunges