CrossFit Bartlesville – CrossFit
Pre Stretch Primer
5 cap /
10 Lunge-Lunge-Squat
5 Burpees
10 Cals Bike
5 Burpees
ACCESSORY
A) Kick to HS Hold, 5×5
VIDEO: https://youtu.be/mfHcZQ-H_W4
B) Clean High-pull, 5×5
VIDEO: https://youtu.be/fidmSMSa_Ag
BARBELL
BAR: Front Squat (5×4 @ 60%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
15 cap /
60 Cals Bike
50 Sqts
40 Cals Bike
30 Push ups
20 Cals Bike
10 Pull-ups
WOD
WOD: Metcon (Time)
20 cap /
10-9-8-7-6-5-4-3-2-1
Deadlifts, 225/155 | 205/135
Front Squat, 135/95 | 115/80
Shoulder Press, 95/65 | 75/55
Use 1 bar for this workout
KIKR
KIKR: Metcon (Time)
15 Burpees, 21 WBS, 9 Cals Bike