CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 250m
-then
12-9-6
Squats
Push-ups
-then
10 Cals Bike
ACCESSORY
Member CHoice:
Double-unders
Kipping Pull-ups
T2B
Bar Muscle-ups
Handstand work
BARBELL
BAR: Back Squat (5×4 @ 70%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
Partition anyhow / 20 cap
150 MB Thrusters, 20/14/10#
150 Step ups, 24/20/16#
EMOM 5 Walking Planks
WOD
WOD: Metcon (Time)
WOD Video:
https://youtu.be/m6dleqSraz4
20 Cap /
55/40 Cals Ski
55 WBS
55 GHD SIt ups or T2B or combo
55 Lateral Burpees over Bar
55 Power Cleans, 135/95 | 115/80
KIKR
KIKR: Metcon (AMRAP – Reps)
AMRAP 3
RX Single-unders
RX+ Double-unders