CrossFit Bartlesville – CrossFit
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