CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 300m
21 Squats
15 Sit-ps
9 Burpees
ACCESSORY
A) GHD Hip Extension or GH Raise, 5×5
VIDEO DEMO: https://youtu.be/7X075Hrl5lE
VIDEO DEMO: https://youtu.be/w_7UaXfsbaw
B) Single-leg RDL, 5×5
VIDEO DEMO: https://youtu.be/77q-AnDVqG0
BARBELL
BAR: Deadlift (5×5 @ 55%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
10-20-30-40 / 15 cap
Alt Stationary Lunges
KBS, 45/35/25#
20 Knee-ups after each set | RX+ T2B or GHD (any blend)
WOD
WOD : Metcon (Time)
5 Rounds /
7 Hang Squat Cleans, 135/95 | 115/80
9/7 Cals Bike
11 Box Jump Overs, 24/20/16″
*RX+ 20′ HSW
KIKR
KIKR: Metcon (Time)
21 WBS
15 Brps
9 cals Bike