CrossFit Bartlesville – CrossFit
Pre Stretch Primer
50 Single-unders
30 Squats
10 Step-back-Step-up Burpees
ACCESSORY
Member Choice:
A) Kipping: Knee-ups or Toes-to-Bar or Pull-ups
VIDEO Demo: https://youtu.be/1N3bddpLSUo
or
B) 5×5, Seated Box Jump
VIDEO Demo: https://youtu.be/k-z2ftl1Z04
BARBELL
BAR: Front Squat (1-1-1-1-1, find a heavy set or a new 1 Rep Max)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
5 Rds / 15 cap
21 Overhead Squats w/ PVC
15 Hand Release Push-ups | RX+ Strict HR Push-ups
9 T2P | RX+ T2B
WOD
WOD: Metcon (Time)
10-9-8-7-6-5-4-3-2-1 / 15 cap
Front Squat 135/95 | 115/80
Cals Bike
KIKR
KIKR: Metcon (Time)
Row 500m
30 WBS