CrossFit Bartlesville – CrossFit
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