CrossFit Bartlesville – CrossFit
Pre Stretch Primer
5 cap /
Row 300m
10 Cals Bike
WOD
WOD: Metcon (AMRAP – Reps)
Teams of 2-3
WOD#1 / Grp A / AMRAP 15 / 2 work / West
30 Synchro Lunges
5 Cals Bike
20 Synchro Sit ups
5 Cals Bike
10 Synchro Push-ups
-rest 2
WOD #2 / Grp B / AMRAP 15 / 1 works / South
30 Single-unders or JJ’s or DU’s
10 Cal Row
20 Box Jumps or Step ups, 20″
10 Cal Row
10 Pull-ups
-rest 2
WOD #3 / Grp C / AMRAP 15 / 1 works / North
30 KBS
1 Sled Push & Pull each
20 WBS
1 Sled Push & Pull each
10 Burpees