CrossFit Bartlesville – CrossFit

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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