CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

Row or Bike 2 mins

10 Arch to Hollow

30 Jumping Jacks

10 Squats

30 Jumping Jacks

10 Arch to Hollow

ACCESSORY

A) GHD Hip Ext or Reverse Hyper, 5×5

B) Single-leg RDL, 5×5

BARBELL

BAR: Deadlift (5×2% 80%)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Burpees | RX+ Burpee Pull-ups

7 T2Post | RX+ T2B

9 Lunges | RX+ Jump Lunges

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15/10 Push-ups | RX+ 5 HSPU

10 Power Cleans, 115/80 | 95/65

5 Pull-ups | RX+ Strict Reverse Grip Pull-ups

KIKR

KIKR: 500m Row (Time)

Max Effort 500m Row