CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 500m
21 Squats
15 Sit ups
9 Step Back, Step up Burpees
ACCESSORY
A) Single-leg Stand ups or Reverse Pistols or Pistols, 5×5
B) Single-arm DB Press, 5×5
BARBELL
BAR: Shoulder Press (5×3 @ 75%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
15 cap / 40-30-20-10
Squats
Sit ups | RX+ T2B
Push-up
WOD
WOD: Metcon (AMRAP – Reps)
20 Minute Clock /
Row 3K
100 Double-unders
AMRAP WBS
Scale options:
-share work w/ a partner
-cut reps in half
KIKR
KIKR: Metcon (Time)
20 Cals Bike
-rest 1 min
10 cals Bike