CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Bike or Row 2 mins.
15 Squats
15 Sit ups
15 Push-ups
Bike or Row 2 mins
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
10 Rounds / 30 cap
5 Cals Bike
10 Lunges | RX+ Box Step UPs, 24/20/16″
5 Push-ups | RX+ HSPU
10 Sit-ups | RX+ T2B or GHD Sit ups
5 Ring Rows | RX+ Strict Pull-ups
10 Squats | RX+ Goblet Squats, 35/35/15#
WOD
WOD: Metcon (Time)
40 cap /
21 Rounds
3 T2B
5 Push-ups
Run 800m or Row 1200m
15 Rounds
1 Power Clean
1 Burpee
1 Power Snatch
1 Burpee
1 Squat Clean Thruster
*135/95 | 115/80
Run 800m or Row 1200m
9 Rounds
30 Double-unders
1 Back Squat, 80% of 1 RM