CrossFit Bartlesville – CrossFit
WOD Video:
https://youtu.be/1Vxeu_Hq0yc
Pre Stretch Primer
3 Rds / 5 cap
5 Cals Bike
10 Lunges
5 Push-ups
10 Arch-to-Hollow
BARBELL
Rest
BODY WEIGHT MOSTLY
BWM: Metcon (Calories)
Partner / 30 Clock / 1 Works
Row 5K
-then
AMRAP Cals Bike
WOD
WOD: Metcon (AMRAP – Reps)
WOD Video:
https://youtu.be/1Vxeu_Hq0yc
EMOM x 30 (5 Rds), do 20 seconds of work, followed by 40 seconds rest of:
M1 – Front Squats 75/55/35
M2 – Pull-ups
M3 – DU’s
M4 – Shoulder to Overhead 75/55/35
M5 – Push-ups
M6 – Cals Ski
*Fight Gone Bad style workout except no 1 minute rest b/w rounds
KIKR
KIKR: Metcon (Time)
AMRAP 3:
KBS, 55/35 | 45/25#