CrossFit Bartlesville – CrossFit
WOD Video Explanation:
https://youtu.be/lZeTUdkxQ-c
Pre Stretch Primer
3 Rds / 5 cap
10 Arch-to-Hollow
5 Handstand Kick-ups
10 Squats
5 Cals Bike
ACCESSORY
Member Choice:
A) Seated box jump & land in Snatch position, 5×5
or
B) GH Raise, 5×5
BARBELL
BAR: Overhead Squat (5×5 @ 60%)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
EMOMx20 /
M1 – 12/9 cals bike
M2 – 25 KB Deads, 55/35 | 45/25#
M3 – AMRAP Sit-ups | RX+ T2B
M4 – rest
WOD
WOD: Metcon (AMRAP – Reps)
EMOM x 20
M1 – 10/7 Cals Ski
M2 – 10 GHD SIt ups
M3 – AMRAP OHS, 95/65 | 75/55
M4 – rest
WOD Video Explanation:
https://youtu.be/lZeTUdkxQ-c
KIKR
KIKR: Metcon (Time)
10 x Sled Push & Pull, 2/1/0