CrossFit Bartlesville – CrossFit
Pre Stretch Primer
30 Single-leg V-ups
5 Push-ups
20 Mt Climbers
5 Push-ups
10 Cals Bike or Ski
5 Push-ups
BARBELL
BAR: Muscle Squat Snatch + Tall Squat Snatch + Snatch Balance (EMOMx9)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
15 cap /
11-9-7-5-3:
Brps2Plate | RX+ Push-up + Brp2Plate Combo
Cal Ski
-then
Accum 2 min Plate on Back Squat Hold, 45/25/15#
-then
3-5-7-9-11
Brps2Plate | RX+ Push-up + Brp2Plate Combo
Cal Bike
WOD
WOD: Metcon (Time)
WOD Video:
https://youtu.be/KhEihqCKreM
24 cap / 100/70 Push-ups 10 Back Squats, 275/185 100 Squats 10 Deads, 315/205 100 Sit ups 10 Shoulder Press, 115/80 100 Pull-ups
KIKR
KIKR: Metcon (Time)
30 Burpees