CrossFit Bartlesville – CrossFit
Pre Stretch Primer
5 Down & Backs – member choice
Row 1 min
30 Jumping Jacks
Ski 1 min
30 Lunges
BARBELL
BAR: Back Squat (1-1-1-1-1-1-1, find a heavy set or new 1 RM)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
5R’s / 20 Cap
Run 200m or Row 300m
20 Sit ups | RX+ GHD Sit ups or T2B
10 Burpee to Plate | RX+ Burpee Box Jump Over
20 Single-unders | RX+ DU’s
10/7 Cals Bike
WOD
WOD: Metcon (Time)
WOD Video:
https://www.youtube.com/watch?v=q9hSCN24cQA&authuser=0
15 cap /
45 Thrusters, 95/65 | 75/55
45 Pull ups
*do 30 DU’s + 7 T2B each break during a set
KIKR
KIKR: Metcon (Time)
Accumulate:
2 min OH Hold, 45/25/15#
2 min Plate on Back Squat Hold, 45/25/15#
2 min Push-up Up Plank Hold on Plate