CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

Row 500m

9 Step-back, Step-up Burpees

15 Lunge-Lunge-Squat

21 Sit ups

ACCESSORY

A) GHD Hip Extension or GHD Reverse Hyper, 5×5

Hip Ext VIDEO: https://youtu.be/7X075Hrl5lE

Reve Hyper VIDEO: https://youtu.be/3vmbvoT2m-U

B) Single-leg RDL, 5×5

VIDEO: https://youtu.be/-B7v7IAtPso

BARBELL

BAR: Deadlift (5×1@90%)

BODY WEIGHT MOSTLY

BWM: Metcon (Calories)

5 Rds /

Min 1 – 30 Single-unders | RX+ DU’s

Min 2 – 20 Sit-ups | RX+ V-ups

Min 3 – AMRAP Cals Bike

-rest 1 min
Score = total Cals Bike

WOD

WOD: Metcon (Time)

3 Rds /16 cap

30 Cal Row

20 Burpee Box Jump-overs, 24/20/16″

10 Power Snatch, 115/80 | 95/65

KIKR

KIKR: 500m Row (Time)

Max Effort 500m Row