CrossFit Bartlesville – CrossFit
Pre Stretch Primer
5 Down & Backs
10 Lunge-Lunge-Squat
20 Arch to Hollows
30 Calf Raises
BARBELL
BAR: Power Clean + 2 Front Squats + Hang Squat Clean (EMOM x 9, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
20 cap / “Humble Road”
50 Plate Floor Press, 45/25/15#
40 T2P | RX+ GHD Sit ups
30 KBS, 55/35 | 45/25
20 Knee-ups | RX+ T2B
Row 50/35 Cals
20 Knee-up | RX+ T2B
30 KBS, 55/35 | 45/25
40 T2P | RX+ GHD Sit ups
50 Plate Floor Press, 45/25/15#
HBD CW!
WOD
WOD: Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
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KIKR
KIKR: Metcon (Time)
9 Cals Bike
21 WBS
9 Burpees