CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

21 Squats

15 Cals Bike or Rower

9 Step Back, Step Up Burpees

ACCESSORY

A) Reverse Pistols, 5×5

VIDEO: https://youtu.be/Ujutk0l6Oo0

B) Single-arm DB Press, 5×5

VIDEO: https://youtu.be/stXikBvAFPI

BARBELL

BAR: Shoulder Press (5×4 @ 65%)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

15 Clock /

5 min – Row for Cals

5 min – Air Squats | RX+ WBS, 14/10/6

5 min – Single-unders | RX+ DU’s

WOD

WOD: Metcon (Time)

5 Rounds / 15 cap

10 Power Snatch, 95/65 | 75/55

20 Push-ups

30 Double-unders

KIKR

KIKR: Metcon (Time)

20 Cals Bike

-rest 1 min

10 Cals Bike