CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 300m
30 Squats
20 Sit ups
10 PUsh-ups
ACCESSORY
Member Choice:
A) Double-unders: watch video! https://youtu.be/9FLc4h5mhrk
B) Handstand work: watch video! https://youtu.be/ifZGkztLmdk
C) Bar Muscle-up: watch video! https://youtu.be/astSQRh1-i0
BARBELL
BAR: Front Squat (5×1 @ 90%)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
16 x EMOM:
M1 – 10 Walking Planks | RX+ 20′ HSW
M2 – 21 Squats
M3 – AMRAP Sit ups | RX+T2B
M4 – rest
WOD
WOD: Metcon (Time)
CFB Benchmark WOD – ” Patty” / 20 cap
55 Cal Row
55 T2B
55 DU’s
55 Lateral Burpees Over Bar
55 Deads, 155/105 | 135/95
KIKR
KIKR: 500m Row (Time)
Max Effort 500m Row