CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 300m
30 Lunges
20 Sit ups
10 Burpees
ACCESSORY
A) 5 x 5 Arch to Hollow or Hand Release or T2B or Pull-ups
B) 5×4 Inverted Pistol or Post assisted Pistol
BARBELL
BAR: Back Squat (20 Rep Max Back Squat)
Add 5-10 lbs to the weight you did last week.
If you didn’t do 20 reps last week, start w/ 50% of your recent 1 Rep Max
BODY WEIGHT MOSTLY
SHORT DAY
BWM: Metcon (AMRAP – Reps)
AMRAP 12 /
5 Burpees | RX+ Strict Burpee
10 Sit ups | RX+ GHD or T2B
15 Air Squats | RX+ Pistols
20 Russian Twists, 25/15/10# plate | RX+
WOD
SHORT Day
WOD: Metcon (AMRAP – Reps)
AMRAP 9 /
Squat Clean Thruster, 135/95 | 115/80
KIKR
KIKR: 500m Row (Time)
Max Effort 500m Row