CrossFit Bartlesville – CrossFit
BODY WEIGHT MOSTLY
Pre Stretch Primer
Down & Backs:
Jog
Side to Side SHuffle
Punters
Butt Kicks
Power SKips
Karaoke
Lunge-Lunge-Squat
BWM: Metcon (AMRAP – Rounds and Reps)
EMOM x 30:
M1-50 Single-unders | 25 DU’s
M2-20 Lunges
M3-15 Sit ups
M4-10 Push up
M5-5 Cals Ski
*Best possible score = 6 rounds
WOD
WOD: Metcon (Weight)
WOD Video:
https://youtu.be/tlMrt2Gnasc
45 Clock
Row 2500m
10 Rounds of Cindy
-in time remaining, find a 1 Rep Max Clean & Jerk and a 1 Rep Max Snatch
*Score is total of both lifts
*1 Rd of Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats