CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Bike 5 cals
10 Deadlift-Lunge-Lunge-Squat
30 Jumping Jacks
5 Burpees
ACCESSORY
Rest
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds)
AMRAP 20 /
40 Sit-ups | RX+ GHD Sit ups
40 Med Ball Deads, 20/14/10# | RX+ Single-arm Alt KB Deads, 55/35 | 45/25
40 Cal Row
40 Burpees
40 Med Ball Squat, 20/14/10# | RX+ KBS, 55/35 | 45/25
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 30 /
1 Squat Clean & Jerk, 155/105 | 135/95#
3 HSPU / 2 Bar Muscle-up (alt each round)
5 Cals Bike
KIKR
KIKR: Metcon (Time)
100 Jump Lunges