CrossFit Bartlesville – CrossFit
Pre Stretch Primer
3 Rds /
5 Push ups
10 Cal Row or Ski
15 Squats
ACCESSORY
Member Choice:
A) GH Raise, 5×5
or
B) Box Jump to Snatch Land w/ PVC, 5×5
Video Demo: https://youtu.be/P0oBYV6b6Lo
BARBELL
BAR: Overhead Squat (5×4@65%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
18 Cap / Opposing Ladder
3-6-9-12-15
Burpee Box Jumps, 24/20/16″
60-48-36-24-12
KBS, 55/35 | 45/25#
WOD
WOD: Metcon (Time)
WOD Video Expl:
https://youtu.be/gkHuf-lzHeA
10 cap /
21/15 Cals Bike
21 Thrusters, 95/65 | 75/55
21 Pull-ups
21 Burpees
KIKR
KIKR: Metcon (Time)
100 Jump Lunges