CrossFit Bartlesville – CrossFit
Pre Stretch Primer
3 Rds /
5 Cals Bike
10 Squats
15 Arch to Hollow
ACCESSORY
Member Choice:
A) Dumb Bell Row, 5×5
or
B) Pistols or Single-leg Stand-ups, 5×5
BARBELL
BAR: Overhead Squat (5×3 @ 70%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
3 Rounds / 15 cap
20 Single-leg V-ups | RX+ T2B
40 Lunges | RX+ Weighted Lunges, 45/25 | 35/15 (u choose the object: plate, DB or KB)
20 Burpees | RX+ Strict Burpees
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
WOD Video:
https://www.youtube.com/watch?v=CwMEmCM40OA
AMRAP 7
21/15 Cals Bike
21 Thrusters, 75/55/35
21 Pull-ups
*This WOD has been edited from the original video to being an AMRAP w/ lighter weight.
KIKR
KIKR: Metcon (AMRAP – Reps)
AMRAP 3: Sit-ups | RX+ GHD SU