CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 250m
-then
3 Rds of:
15 Squats
10 Push-ups
5 Pull-ups or Ring Rows
ACCESSORY
A) GHD Hip Ext or Rev Hyper, 5×5
B) Single-leg RDL, 5×5
BARBELL
Rest
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 24 cap
5 Burpees
10 Cal Row
15 Goblet Squats, 35/25/15#
20 Sit ups | T2B or GHD Sit ups
30 Single-unders | RX+ Double-unders
WOD
WOD: Metcon (AMRAP – Reps)
Partner / 1 works
AMRAP 15
5 Cals Bike
7 Push-ups
9 Single-leg V-ups
VIDEO: https://youtu.be/0EIDVDbzVNo
-then
AMRAP 15
1 Power Clean
1 Power Snatch
1 Squat Clean Thruster
*135 / 95 | 115/80
KIKR
KIKR: 800m Run (Time)
Max Effort 800m Run