CrossFit Bartlesville – CrossFit
Pre Stretch Primer
5 D&B’s
21 Reverse Hypers
21 Calf Raise
15 Squat + Push up combos
15 Knee Raises
9 Cals
9 Arch to Hollow
BARBELL
BAR: Snatch Deadlift + Power Snatch + Hang Squat Snatch (EMOM x 9, increase weight each set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
18 cap / Any order
Row 50/35 Cals
50 Push-ups | RX+ 100 Push-ups
Ski 50/35 Cals
50 SIt ups | RX+ 100 SIt ups
Bike 50/35 Cals
50 Pull-ups | RX+ 100 Pull-ups
WOD
WOD: Metcon (AMRAP – Reps)
WOD Video:
https://youtu.be/2K1d1o-jAqU
15 Clock /
150 Double-unders
90 WBS, W-14# to 10′ / M-20# to Ceiling
AMRAP Hang Power Cleans, 135/95
KIKR
KIKR: Metcon (Time)
Run 800m