CrossFit Bartlesville – CrossFit
*Barwork will be done after the WOD & KIKR…allow 10 minutes
Pre Stretch Primer
5 cap /
5 Cals Bike
10 Lunge-Lunge-Squat
15 Sit ups
5 Burpees
ACCESSORY
A) Rope Climb or Dead-man Pull, 5×1
B) Cossack Pres or Single-arm DB Thruster, 5×5
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 /
25 Squats | RX+ Plate on back, 45/25/15#
20 Sit-ups | RX+ V-ups
15 Box dips | RX+ Ring Dips
*Set up on East side of the gym
WOD
WOD: Metcon (Time)
2 Rounds / 20 cap
100 DU’s
50 WBS
25 Kipping Pull-ups (no Butterfly)
KIKR
KIKR: Metcon (Time)
33 Burpees