CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row / Bike / Ski – 2 mins
50 Jumping Jacks
40 Heel Raises
30 Arch to Hollow
BARBELL
BAR: 3 Deadlifts + 1 Hang Power Clean + 2 Front Squats (EMOM x 7)
Work to a heavy set
BODY WEIGHT MOSTLY
BWM: Metcon (Calories)
EMOM x 20 /
Min 1 – 7 Lunge – Lunge -Burpee
Min 2 – 50 Singles | RX+ 30 DU’s
Min 3 – 20 T2P | RX+ 15 GHD Sit ups or T2B
Min 4 – Max Cals Bike
WOD
WOD Video:
https://youtu.be/amXZ3jJCwwQ
WOD: Metcon (Time)
5 RFT / 18 cap
30 DU’s | RX+ UB DU’s
20 Pull-ups | RX+ UB Pull-ups
10 Thrusters, 135/95 | UB Thrusters 135/95
KIKR
KIKR: Metcon (Distance)
50 Pulls on Ski Erg for max distance