CrossFit Bartlesville – CrossFit

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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