CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

Row 300m

-then 3 Rds:

10 Lunges

7 Sit ups

5 Push-ups

ACCESSORY

A) Pistol or Pistol Box Squat

VIDEO: https://youtu.be/vo4wzSG3QT0

B) Single-arm DB Press, 5×5

VIDEO: https://youtu.be/stXikBvAFPI

BARBELL

BAR: Shoulder Press (5×3 @ 70%)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

5 Rds / 15 cap

Run 200m or Row 300m

21 Box Overs, 24/20/16″

12 Burpees

WOD

WOD: Metcon (Time)

5 Rds / 15 cap

10 Snatches (power or squat), 95/65 | 75/55

20 Cal Row

30 Double-unders

KIKR

KIKR: Metcon (AMRAP – Reps)

3 mins – Max Sit-ups | RX+ T2B