CrossFit Bartlesville – CrossFit
Pre Stretch Primer
21 Cal Row or Ski
15 Lunge-Lunge-Squat
9 Push-up + Burpee
ACCESSORY
Member Choice:
A) Box Jump w/ Snatch Land, 5×5
or
B) Reverse Hyper, 5×15
BARBELL
BAR: Overhead Squat (5×2 @ 90%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
3 Rds /15 cap
21/15 Cals Ski
63 Single-unders | RX+ 21 DU’s
15/10 Cals Ski
15 Push-ups
9/6 CalS Ski
18 Knee-ups | RX+ 9 Double-tap T2B
WOD
WOD: Metcon (AMRAP – Reps)
WOD Video:
https://youtu.be/PUghEavUxbo
10 min. Clock
Cals Bike – 1 point per cal
GHD Sit ups – 2 points per rep
BW Back Squats – 3 points per rep
*You choose how many of each exercise you do. You have the option of doing one, two or all 3 of the exercises to blend the work into the your best score.
KIKR
KIKR: Metcon (2 Rounds for calories)
Tabata Bike 20-10
-rest 1 min
Tabata Bike 10-20