CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Down & Backs:
3x Jog
High-knees
Butt Kicks
Side to Side Shuffle
Power Skips
Karaoke
Lunges
Barbell Warm-up
5 Snatch Grip Deadlifts
5 Hang Muscle Cleans
5 Elbow Toggles
5 Front Squats
5 Shoulder Press
5 Good Mornings
5 Back Squats
5 OH Squats
BARBELL
BAR: Snatch Grip Deadlift (5×3 @ 70%)
BODY WEIGHT MOSTLY
BWM: Metcon (No Measure)
EMOM x 16 /
M1 – 10 Pull-ups | RX+ 10 Strict Pull-ups
M2 – 15 Push ups | RX+ 25 Push-ups
M3 – 20 Sit ups | RX+ 20 GHD Sit ups
M4 – 50 Single-unders | RX+ 50 DU’s
No score. Just do work.
WOD
WOD: Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
WOD Video:
https://www.youtube.com/watch?v=LUgMbVdB3W8
KIKR
KIKR: Metcon (AMRAP – Reps)
Max Unbroken KB Swings, 45/35/25#