CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Down & Backs:
Jog 5x
-then
High-knees
Butt Kicks
Power Skips
Side to Side Shuffle
-then
30 Squats
ACCESSORY
Member choice , 5×5 (you choose the thing you want to work on)
BARBELL
BAR: Back Squat (5×4 @ 65% of 1 RM)
2 second pause at the bottom of each rep.
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP16 /
15 Air Squats
20 Knee ups | RX+ V-ups
:30 Wall Sit
20 Sit-ups | RX+ T2B or GHD
15 Cal Row
WOD
WOD: Metcon (Time)
WOD. Video Breakdown:
https://youtu.be/hUCmV-C5DHA
18 cap /
55 T2B or GHD or combo
30/25 Cals Ski
50 WBS, 20/14/10#
30/25 Cals Row
50 Burpee box jump-overs, 24/20/16″
30/25 Cals Bike
50 Alt dumbbell snatches, 50/35/20#
KIKR
KIKR: Metcon (Time)
20 Cals Bike
-rest 1 min
10 Cals Bike