CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 500m
10 Lunge-Lunge-Squat-Burpee
ACCESSORY
A) Single–arm DB Snatch, 5×5
B) Toes-to-Bar
*Progression: 1. Active Shoulders, 2. Arch to Hollow, 3. Kipping Knee-ups, 4. Toe Flicks, 5. T2B, 6. Straight-leg T2B
BARBELL
BAR: Front Squat (5-4-3-2-1-1-1)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
15 AMRAP /
21 JJ’s | RX+ DU’s
15 Cal Row
9 Burpees | RX+ Burpee Pull-up
WOD
WOD: Metcon (Time)
100-50-25 / 15 cap
DU’s
WBS, 14/10/6
KIKR
KIKR: Metcon (No Measure)
5-10 x Sled Push & Pull
add weight each set