CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Down & Backs:
3x Jog
High-knees
Butt Kicks
SIde to SIde SHuffle
High Knees
ACCESSORY
Athlete choice:
A) Handstand Work: kick-ups, Push-ups, Walks, Holds
or
B) Glute-Ham Raise, 5×5
BARBELL
BAR: Deadlift (5×1 @ 90%)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 /
9 Single-leg V-ups | RX+ V-ups
15 KBS, 55/35 | 45/25
63 Single-unders | RX+ 21 DU’s
Run 100m
WOD
WOD: Metcon (Time)
15 Cap /
50 Cal Ski
50 Cal Row
50 Cal Bike
KIKR
KIKR: Metcon (AMRAP – Reps)
AMRAP 3
Push-ups