CrossFit Bartlesville – CrossFit

View Public Whiteboard

Pre Stretch Primer

Row 500m

50 Jumping Jacks

30 Squats

10 Step Back Step up Burpees

ACCESSORY

A) Kick to HS Hold, 5×5

B) Clean High-pull, 5×5

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

20 cap /

20/15 cals bike

1 min Hang Hold

50 box step overs, 24/20/16″

2 min Wall Sit Hold

50 Sit ups | RX+ 50 GHD Sit ups

2 min Wall SIt Hold

50 Box Step ups, 24/20/16″

1 min Hang Hold

20/15 cals bike

WOD

WOD: Metcon (Time)

15 cap /

Row 1000m

50 Thrusters, 95/65 | 75/55

30 T2B

KIKR

KIKR: Metcon (Time)

15 Burpees

21 WBS

9 Burpees