CrossFit Bartlesville – CrossFit
Pre Stretch Primer
5 cap /
1 Min Row
50 Jumping Jacks
15 Lunge + Lunge + Squat
9 Burpees
BARBELL
BAR: Snatch Balance (1-1-1-1-1-1-1, work to a heavy set or new 1 RM)
ACCESSORY
A) Knees to Feet, 5×5
B) 1 Arm DB OH Squat, 5×5
BODY-WEIGHT ONLY
BWM: Metcon (Time)
10-9-8-7-6-5-4-3-2-1 / 15 cap
Push ups
Box Overs, 24/20/16″
Run 100m after each rd
WOD
WOD: Metcon (Time)
5 Rds / 15 cap
15 GHD Sit ups or T2B
12 Cal Row
9 Squat Cleans, 135/95 | 115/80
KIKR
KIKR: 500m Row (Time)
Max Effort 500m Row