CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

Down & Backs:

3xJog

Punters (stutter step in b/w))

Power Skips

Side-to-Side Shuffle

Side-ways Bounding

Karaoke

ACCESSORY

5 Sets:

10 Arch-to-Hollow (keep feet pinned together & don’t flex at the knee)

5 Handstand Attempts

BARBELL

BAR: Deadlift (5×3 @ 80%)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

5 Rds / 18 cap

50m Single-arm OH KB or DB Carry, 45/35/25

20 Goblet Squats

Sprint 100m

50m SIngle-arm Farmers Carry, 45/35/25

20 Swings (KB or DB)

Sprint 100m

WOD

WOD: Metcon (Time)

10 Rds / 18 cap

1 Deadlift 315/205

2 C2B | RX+ Muscle-ups

3 Hang Squat Cleans, 155/105

4 Handstand Push-ups | RX+ Strict

KIKR

KIKR: Metcon (Time)

30 Burpees