CrossFit Bartlesville – CrossFit
Pre Stretch Primer
3 Rds / 5 cap
5 Cals Bike
10 Arch to Hollow
15 Lunges
BARBELL
BAR: Shoulder Press (5×2 @ 80%)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 20 /
7/5 Cals Bike
10 KBS, 45/35/25#
5 Burpees
10 Walking Planks
15 Jump Lunges
10 Goblet Squats, 45/35/25#
Walking Plank Video:
https://youtu.be/mpA8M5aYVwk
WOD
WOD: Metcon (Time)
Partner / 5 Rds / 40 cap
50 Cal Row
40 WBS
30 Sit ups | RX+ T2B or GHD
20 Burpees
10 Clean & Jerks, 135/95 | 115/80