CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

3 Rds / Just Do It

3 Burpees

5 Cals Bike

7 Squats

BARBELL

-Rest day

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 /

5 Ring Row | RX+ Pull-ups

:30 Push-up Plank Hold } RX+ 2 Wall walks

10 Push-ups

:30 Push-up Plank | RX+ 5 HSPU

10 Air squats | RX+ 10 Pistols

:30 Push-up Plank | RX+ :30 Handstand Hold

Run 200m or Row 250M

WOD

WOD: Metcon (AMRAP – Reps)

5 Rds /

Min 1 – Max Cals bike

Min 2 – Max KBS, 55/35 | 45/25

Min 3 – Max Pull-ups

Min 4 – Max DU’s

Min 5 – Max WBS, 14/10/6

-rest 1 min

KIKR

KIKR: Metcon (Time)

33 Burpees