CrossFit Bartlesville – CrossFit
Pre Stretch Primer
3 Rds /
30 Calf Raises
20 Supermans (https://youtu.be/9nWw59nwmxQ)
10 Wall Squats
5 Cals Bike or SKi
ACCESSORY
Member Choice:
A) Double-unders
or
B) Kipping Pull-ups (video demo: https://youtu.be/lzRo-4pq_AY)
BARBELL
BAR: Back Squat (5×3 @ 80%)
Video Demo:
https://youtu.be/ultWZbUMPL8
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
3 Rds / 15 cap
10 Push-ups | RX+ HSPU
30 Single-leg V-ups | RX+ V-ups
60 Plank Shldr Taps
90 Jump Jacks | RX+ DU’s
WOD
WOD: Metcon (Time)
Video Breakdown:
https://youtu.be/kaMdwZY9S2o
18 Cap /
150 Double-unders
120 Stationary Lunges
90 Alternating DB Snatch, 50/35 | 40/25#
60/45 Cals Row
30 Burpee Pull-ups
KIKR
KIKR: Metcon (Time)
Max Overhead Hold, 95/65 | 75/55