CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

2 min Row

15 Lunge-Lunge Squat

15 Arch to Hollow

15 Handstand Attempts or Burpees

2 min Bike

ACCESSORY

A) Kick to Handstand Hold, 5×10 attempts

or

B) Single-arm Dumbbell Row, 5×5

BARBELL

BAR: Front Squat (5×2 @ 85%)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

Tabata:

Lunges

Sit ups

SIngle-unders

Cals Bike

WOD

WOD: Metcon (AMRAP – Reps)

AMRAP 15 / CFB Benchmark “KC2”

150 WBS, 14/10/6#

100 Handstand Toggles | RX+ 100′ HSW

AMRAP Pull-ups | RX+ Bar or Ring Muscle-ups
*Score = total Pull-ups or Muscle-ups

KIKR

KIKR: Metcon (Calories)

Tabata Bike, 10-20