CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

10 Cals Bike

10 Arch to Hollow

10 Pause Squats

10 Handstand Attempts

10 Push-up + Stand-up

ACCESSORY

A) Kick to HS Hold, 5×5

B) Clean High-pull, 5-5-5-5-5 (increase each set)

BARBELL

BAR: Power Clean (5×3 @ 75% (drop each set))

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 cap / Any order

30 Cals Bike

30 Burpees

30 Sit ups | RX+ GHDSU’s

30 Ring Rows | RX+ Kipping Pull-ups (not butterfly)

30 Box Overs, 24/20/16″ | RX+ Box Jumps

WOD

WOD: Metcon (Time)

3 Rounds / 12 cap

9 Thrusters, 95/65 | 75/55

30 Double-unders

9 T2B

KIKR

KIKR: Metcon (Time)

30 Jump Lunges

20 Cals Bike

10 Burpees