CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Any order /
Row 500m
21 Squats
15 Push-ups
9 Sit ups
3 Burpees
ACCESSORY
A) Single-leg Stand up or Reverse Pistols or Pistol, 5×5
B) Single-arm DB Press, 5×5
BARBELL
BAR: Shoulder Press (5×1 @ 90%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
5 Rounds / 15 cap
20 Squats | RX+ Jump Lunges
20 Sit ups | RX+ GHD or T2b or any combo
20 Shoulder Press, 45/35/15#
WOD
WOD: Metcon (Time)
20 Cap /
75 WBS
90 Double-unders
30 Pull-ups | RX+ Muscle-ups
90 Double-unders
75 WBS
KIKR
KIKR: Metcon (Time)
21 cals Bike
15 Burpees
9 cals Bike
Time includes 1 min rest