CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

Row 300m

15 Air Squats

10 Step Back-Step Up Burpees

5 Cals Bike

ACCESSORY

A) Kick to HS Hold, 5×5

*Progression: 1) Quick kick-up & back down, 2) Kick up to wall & hold, 3) Kick to hold in open space

(Avoid wall with the new mural & use the wall behind the rowers)

B) Clean High-Pull, 5-5-5-5-5 (add weight each set)

VIDEO: https://youtu.be/fidmSMSa_Ag

BARBELL

BAR: Power Clean (5×5 @ 55% of 1 RM)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 cap /

1 min wall sit

50 lunges | RX+ Med Ball Jump Lunge, 20/14/10#

1 min HS hold

50 situps | RX+ GHDSU

1 min plank hold

50 situps | RX+ T2B

1 min HS hold

50 lunges | RX+ Med Ball Jump Lunge, 20/14/10#

1 min wall sit
Wall Sit – back of head touching wall, arms at your side, hip crease below the top of knnes

WOD

WOD: Metcon (Time)

5 Rounds / 20 cap

Row 500m

5 Pull-ups | RX+ 3 Bar Muscle-up

30 Push-ups
*Scale as needed

KIKR

KIKR: Metcon (Time)

100 Jump Lunges