CrossFit Bartlesville – CrossFit
Pre Stretch Primer
10 Lunge-Lunge-Squat
10 Push-ups
10 Sit ups
10 Cals Bike
ACCESSORY
A) GHD Hip Ext or Reverse Hyper, 5×2
Hip Ext VIDEO: https://youtu.be/7X075Hrl5lE
Rev Hyper VIDEO: https://youtu.be/3vmbvoT2m-U
B) Single-Leg RDL, 5×5
VIDEO: https://youtu.be/77q-AnDVqG0
BARBELL
BAR: Deadlift (5×2 @ 85%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
3 Rds / 15 cap
12 KBS, 45/35/25#
12 Burpees
24 Lunges
48 SIngle-unders | RX+ DU’s
WOD
WOD: Metcon (Time)
3 Rounds / 15 cap
50 DU’s | RX+ Unbroken
20 Pull-ups | RX+ Unbroken
10 Clean & Jerk, 135/95 | 115/80 | RX+ Unbroken
KIKR
KIKR: 1000m Row (Time)
Max Effort 1000m Row