CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row or Bike for 3-5 minutes
ACCESSORY
A) Single-arm DB Snatch, 5×5
B) T2B, 5×5
BARBELL
BAR: Front Squats (5×2 @ 80%)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
Tabata Squats
Tabata Push-ups
Tabata Sit ups | RX+ GHD
Tabata Single-unders | RX+ DU’s
WOD
WOD: Metcon (Time)
3 Rounds / 20 cap
Row 750m
3 Rope Climbs | RX+ 3 Peg Board Ascents
100m OH Carry, 45/25/15# plate | RX+ 20′ Handstand Walk
KIKR
KIKR: Metcon (Time)
50/35 Cals Bike