CrossFit Bartlesville – CrossFit

Pre Stretch Primer

5 Down & Backs

15 Lunge-Lunge-Squat

10 Handstand Attempts or Push-ups

5 Burpees

BARBELL

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BAR: Push Press (5×4 @ 70%)

BODY WEIGHT MOSTLY

WOD

BWM: Metcon (AMRAP – Reps)

EMOM x 20 /

Min 1 – 15 Box Dips | RX+ HSPU

Min 2 – :30 sec wall or post sit (arms at side, back of head touching wall or post) | RX+ Single-leg (switch as needed during :30)

Min 3 – 20 Summo Deadlift High-pull, 75/55/35#

Min 4 – AMRAP Single-unders | RX+ DU’s

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WOD: Metcon (AMRAP – Reps)

10 Cap /

15 Deads, 275 | 185 | 225/155

Run 800m

AMRAP Push-ups in time remaining

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KIKR

KIKR: Metcon (AMRAP – Reps)

AMRAP 3

21 WBS, 14/10/6#

15 Burpees

9 Cals Bike