CrossFit Bartlesville – CrossFit
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