CrossFit Bartlesville – CrossFit

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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