CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

Row 500m

30 Squats

20 Sit ups

10 Burpees

ACCESSORY

A) Reverse Pistols, 5×5

B) Single-arm DB Press, 5×5

BARBELL

Shoulder Press (1-1-1-1-1, work to a heavy set or a new 1 RM)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 Cap /

1 min Plank | RX+ HS Hold

30 Lunges | 50 Jump Lunges

15/12 Cals Bike

1 min Hollow Rock Hold | RX+ V-up Hold

30 Lunges | RX+ 50 Jump Lunges

15/12 Cals Bike

1 min Plank Hold | RX+ HS Hold

30 Lunges | RX+ 50 Jump Lunges

15/12 Cals Bike

WOD

WOD: Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
*20 cap

*Score = weight used for all 3 unbroken sets

KIKR

KIKR: Metcon (Time)

100 Lunges | RX+ Jump Lunges