CrossFit Bartlesville – CrossFit
Pre Stretch Primer
5 cap /
21 Squats
15 Cals Bike or Row
9 Burpees
ACCESSORY
A) Single-arm DB Snatch, 5×5
B) T2B, 5×5
*Progression: Active Shoulders / Arch to Hollow / Kipping Knee-ups / Toe Flick / T2B
BARBELL
BAR: Front Squat (5×5 @ 55%, pause at the bottom of each rep)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
15 AMRAP /
21 JJ’s | RX+ DU’s
15 Squats
9 Push ups
WOD
WOD: Metcon (Time)
5Rds / 18 cap
Row 500m
21 KBS, 55/35 | 45/25
12 Kipping Pull-ups | RX+ C2B
KIKR
KIKR: Metcon (AMRAP – Reps)
Tabata Sit-ups | RX+ GHD Sit ups