CrossFit Bartlesville – CrossFit
Pre Stretch Primer
5 Down & Backs
10 Lunge-Lunge-Squat
5 Wall Squats
10 RIng Rows
5 Step Back Step Up Burpees
10 Arch To Hollow
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 30 / 6 Plank Shldr tap R, tap L + Push up combo 8/6 Cals Ski 7/5, 10 WB Thrusters | RX+ WBS to ceiling, 14/10/6 12 KBS, 55/35 | 45/25# 14 Step ups, 24/20/16″
WOD
WOD: Metcon (AMRAP – Reps)
WOD Video:
https://youtu.be/DhNWEm42l-g
EMOMx40 / Partner / 1 works:
5 Cal Bike
1 Clean & Jerk, 1 Power Snatch, 1 Squat Clean Thruster 115/80
then AMRAP Push-ups
*Score = total Push-ups