CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 2 mins
15 Lunge-Lunge-Squat
Bike 2 mins
Barbell Warm-up
2 Rds /
5 Deadlifts
5 Hang Muscle Cleans
5 Elbow Rotations
5 Front Squats
5 Shoulder Press
5 Push Jerk
5 Good Mornings
5 Back Squats
5 OH Squats
5 Hang Muscle Snatch
5 Thrusters
-rest :30
BARBELL
BAR: Tiger Complex (EMOM x 7, work to a heavy set)
Power Snatch + Overhead Squat + Behind the Neck Jerk + Squat Snatch
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 /
10 Lunges | RX+ Box Step-ups, 30/24/20″
10 Sit ups | RX+ V-ups
10 KB Deadlifts, 55/35 | 45/25#
WOD
WOD: Metcon (Time)
3 Rds / 15 cap
30 Lunges | RX+ Pistols
30 Sit-ups | RX+ GHD sit-ups
5 Pull-ups | RX+ 5 Ring muscle-ups
KIKR
KIKR: 500m Row (Time)
Max Effort 500m Row