CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Lunge from turf to Rowers
Row 21 cals
Burpee Broad Jump from rowers to turf
ACCESSORY
A) Single-arm DB Snatch, 5×5
B) T2B, 5×5
BARBELL
BAR: Front Squat (5×2 @ 85%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
2 Rounds / 15 cap
50 Lunges | RX+ Jump Lunges
40 Push-ups
30 Sit ups | RX+ T2B or GHD
20/15 Cals Bike
10 Burpees | RX+ Push-up + Burpee Combo
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
6 HSPU | RX+ Strict
9 Cals Row
3 Snatches, 115/80 | 95/65
KIKR
KIKR: Metcon (AMRAP – Reps)
AMRAP 3:
Man-makers, 50/35 | 40/25
VIDEO Demo:
https://youtu.be/iMNnvhg1JcM