CrossFit Bartlesville – CrossFit
Pre Stretch Primer
3 Rds /
5 Cals Bike or Ski
10 PVC OH Squats
ACCESSORY
Member Choice:
A) Box Jump & Land in bottom of snatch position (consider using PVC), 5×5
or
B) Single-arm DB Shoulder Press, 5x5R/5L (heavy)
BARBELL
BAR: Overhead Squat (5×3 @ 80%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
40-30-20-10 / 15 cap
Med Ball Thruster, 20/14/10# | RX+ WBS
Sit ups | RX+ T2B or GHDSU or any combo
Run 200m after each rd or Row 300m
WOD
WOD: Metcon (Time)
Video Breakdown:
https://youtu.be/7ldHuNeJXHE
10 cap:
7 Deadlift, 315/205 | 275/185
100 DU’s | RX+ 100 UB DU’s
45 Pull-ups | RX+ 30 UB Pull-ups
KIKR
KIKR: Metcon (Distance)
Max Distance in 30 Pulls on Rower