CrossFit Bartlesville – CrossFit

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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