CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 500m
15 Squats
9 Push-ups
ACCESSORY
A) Single-arm DB Snatch, 5×5
5) Toes 2 Bar or any part of the progression below, 5×5
*Progression: Arch to Hollow > Knees Ups > Toe Flicks >Toes2Bar > Straight-Leg-Toes2Bar
***VIDEO: https://youtu.be/ImZw_XdrouE
BARBELL
BAR: Front Squat (5×3 @ 75%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
15 cap / 4-8-12-16-20-24-28:
KB Deads, 55/35 | 45/25 | RX+ KBS
Box Step ups, 24/20/16″
EMOM do 5 Push-up
WOD
WOD: Metcon (AMRAP – Reps)
5 Rounds /
1 Min – Max Push-ups
1 min – Max Hang Power Cleans, 115/80 | 95/65
1 min – Max Double-unders
-rest 1 min
KIKR
KIKR: Metcon (AMRAP – Reps)
1 min – Max Jump Lunges
-rest 1 min
1 min – Max Burpees