CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

21 Cal Row

15 Lunge-Lunge-Squat

9 Step Back Burpees

ACCESSORY

Double-unders, 5 x 30 or :30 secs

– or spend this time watching this….

VIDEO: https://youtu.be/9FLc4h5mhrk

BARBELL

BAR: Front Squat (5 x 4 @ 65%)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

100 Single-unders | RX+ DU’s

50 Air Squats

30 Burpees | RX+ Pull-ups

WOD

WOD: Metcon (Time)

15 / Cap

21-15-9

Row for Cals

Toes-2-Post | RX+ GHD Sit ups

WBS, 20/14/10#

Burpees

KIKR

KIKR: Metcon (No Measure)

5-10 x Sled Push & Pull, increase load each set