CrossFit Bartlesville – CrossFit

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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