CrossFit Bartlesville – CrossFit
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