CrossFit Bartlesville – CrossFit
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