CrossFit Bartlesville – CrossFit
Pre Stretch Primer
3 Rds /
10 Squats
5 Push-ups
10 Arch to Hollow
5 Push-ups
10 Kicks to Handstand
ACCESSORY
5 Min of Accessory before Bar Work
A) Heavy DB Row, 5×5
or
B) GH Raise, 5×5
BARBELL
BAR: Power Clean + STO + Front Squat + STO (EMOM x 7, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
EMOMx21
M1-10/7 cal bike
M2-20 Jump Lunges
M3-AMRAP Burpees | RX+ Burpee Box Over, 24/20/16
-rest 1 min
WOD
WOD: Metcon (Time)
5 Rds / 15 cap
10 Alt Single-arm Man Makers, 50/35/20# (see video below)
15 Cal Ski
20 Push-ups
VIDEO DEMO:
SIngle-arm Man Maker
https://youtu.be/inDQzKaYLlE
KIKR
KIKR: Metcon (Calories)
1 min – Max Cals Bike
-rest 1
1 min – Max Cals Bike