CrossFit Bartlesville – CrossFit
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