CrossFit Bartlesville – CrossFit
Pre Stretch Primer
5 cap /
10 Lunge + Lunge + Squat
Row 300m
5 Burpees
30 Jump Jacks
BARBELL
Rest
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
20 cap /
50 Hollow Rocks | RX+ V-ups
40 Lunges
30 Sit ups | RX+ GHD Sit ups
20 Push ups | RX+ HSPU
10 Ring Rows | RX+ Strict pull-ups
20 Push ups | RX+ HSPU
30 Sit ups | RX+ T2B
40 Lunges
50 Hollow Rocks | RX+ V-ups
WOD
WOD: Metcon (AMRAP – Reps)
EMOM x 30 /
Odd Minutes: (min 1 starts at 0:00)
1 Power Clean
2 Front Sqts
3 S2O 135/95
AMRAP Burpees
Even Minutes (min 2 starts at 1:00)
7 Air Squats
5 Pull ups
3 T2B
AMRAP Cals Bike
KIKR
KIKR: Metcon (Time)
21 WBS
15 Burpees
9 Cals Bike