CrossFit Bartlesville – CrossFit
Pre Stretch Primer
21 Squat
21 Cal Row
21 Lunges
ACCESSORY
A) GHD Hip Extension or Reverse Hyper, 5×5
Hip Ext VIDEO: https://youtu.be/7X075Hrl5lE
Rev Hyper VIDEO: https://youtu.be/3vmbvoT2m-U
B) Single-leg RDL, 5×5
VIDEO: https://youtu.be/77q-AnDVqG0
BARBELL
BAR: Deadlift (5×4 @ 65%)
VIDEO Demo:
https://youtu.be/op9kVnSso6Q
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
15 cap /
150 Jumping Jacks | RX+ DU’s
100 Lunges
75 Sit ups | RX+ GHD Sit ups
*Every minute do 3 Burpees
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
7 Power Cleans, 135/95 | 115/80
7 T2B
7 Burpees
7 Front Squats, 135/95 | 115/80
7 Pull-ups
7 KBS, 70/55/35
7 Cals Bike
KIKR
KIKR: 500m Row (Time)
Max Effort 500m Row