CrossFit Bartlesville – CrossFit
Pre Stretch Primer
20 Sit ups
15 Peel Back Push-ups
10 Cals Bike or Row
15 PVC OH Wall-Squats
20 Arch to Hollow
BARBELL
BAR: Snatch Grip Deadlift (1-1-1-1-1-1-1, work to a heavy set or new 1 RM)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
20 Cap /
Row 800m
20 KBS, 55/35 | 45/25
10 Pull-ups
Row 650m
20 KBS, 55/35 | 45/25
15 Pull-ups
Row 500m
20 KBS, 55/35 | 45/25
20 Pull-ups
Row 350m
20 KBS, 55/35 | 45/25
25 Pull-ups
WOD
WOD: Lyla (Time)
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Muscle-ups
Bodyweight clean and jerks
To learn more about Lyla click here
WOD Video:
https://youtu.be/sCP47FBBRPU
30 Cap
Ring or Bar MU’s
Scale as needed
KIKR
KIKR: Metcon (Calories)
Tabata Bike, 10-20