CrossFit Bartlesville – CrossFit
Pre Stretch Primer
2 minutes Bike or Row
15 Squats
9 Sit ups
6 Burpees
2 minutes Bike or Row
ACCESSORY
A) Snatch High-Pull, 5×2
B) Seated Box Jump, 5×5
BARBELL
BAR: Power Snatch (5×2 @ 85%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
15 cap /
10-20-30-40-50
SIngle-unders | RX+ Double-unders
Russian Twist, 20/14/10#
Air Squats to Med Ball
WOD
WOD: Metcon (Time)
10 Rds / 20 cap
15 KBS, 55/35 | 45/25#
9 Push-ups
6 Cals Bike
KIKR
KIKR: Metcon (AMRAP – Reps)
AMRAP in :90 seconds – Burpees