CrossFit Bartlesville – CrossFit
Pre Stretch Primer
5 cals Bike
10 Push ups
5 cals Bike
20 Sit-ups
5 cals Bike
30 Squats
ACCESSORY
Choose one:
A) Bent Over DB Row, 5×5 (heavy)
or
B) GH Raise or Hip Extension, 5×5
BARBELL
BAR: Overhead Squat (5×2 @ 85%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
2 Rds / 15 cap
50/35 cals bike
25 KBS, 55/35 | 45/25
9 Burpees
WOD
WOD: Metcon (Time)
WOD Video:
https://youtu.be/hoL7DY-LMTk
9 cap /
45 Squat Snatches, 95/65 | 75/55
KIKR
KIKR: 1000m Row (Time)
Max Effort 1000m Row