CrossFit Bartlesville – CrossFit
Pre Stretch Primer
2 mins – Row or Bike
21 Squats
15 Sit ups
9 Push-ups
1 min – Handstand work or Arch to Hollow
BARBELL
For this routine, you will be squatting every week for one set of 20 repetitions each time. Your goal is to add five pounds to your 20 rep max each week for 6 weeks. A good starting weight for week one would be 50% of your current (w/in 12 months) 1 Rep Max.
BAR: Back Squat (20 Rep Max)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
10 cap /
50/35 Cal Row
40 Lunges
30 Burpees
20 Ring Rows
AMRAP Sit-ups | RX+ T2B
WOD
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WOD: Metcon (Time)
10 Cap /
100 Double-unders
50/35 Push-ups
30 Hang Squat Cleans, 115/80 | 95/65
KIKR
KIKR: 500m Row (Time)
Max Effort 500m Row