CrossFit Bartlesville – CrossFit
Pre Stretch Primer
5 cap / Do it, Just Do it
3 Rds:
5 Cals Bike
7 Push-ups
9 Squats
BARBELL
BAR: Snatch (5×1 @ 90%)
Snatch = full squat snatch
ACCESSORY
A) Tire Flips, 5×5
B)Single-arm DB Row, 5×5
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
15 cap /
10-9-8-7-6-5-4-3-2-1:
Burpees | RX+ Push-up + Burpee
10/8 cals bike after each set
WOD
WOD: Metcon (Time)
20 cap /
Row 50 cals
5 Rds of DT, 95/65 | 75/55
150 DU’s
10 Rds of Cindy
150 DU’s
5 Rds of DT, 95/65 | 75/55
Row 50 cals
**1 Round of Cindy:
5 Pull-ups
10 Push ups
15 Air Squats
**DT = 5 Rds of:
12 Deadlifts
9 Hang Power Cleans
6 S2O
KIKR
KIKR: Metcon (No Measure)
5 Sled Push & Push, add weight each set