CrossFit Bartlesville – CrossFit
Pre Stretch Primer
3 Rds /
5 Cals Bike
10 Squats
5 Push-ups
10 Sit ups
ACCESSORY
Member Choice
Consider the following options: double-unders, kipping pull-up progression, Handstand Work, GHD Hip Ext (need ideas? ask the coach for help.)
BARBELL
BAR: Back Squat (5×2 @ 85%)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
3 T2Post | RX+ T2B
3 Goblet Squats, 45/35/25#
*add 3 reps each rd
WOD
WOD: Metcon (Time)
WOD Video:
https://youtu.be/1GwaqX97h1U
5 Rds / 20 cap
Row 30/24 Cals
20/15 Push-ups
10 Power Cleans, 155/105 | 135/95
KIKR
KIKR: Metcon (Time)
Handstand Hold: Accumulate 3 mins
RX+ Max Distance HSW in 3 mins