CrossFit Bartlesville – CrossFit
Pre Stretch Primer
50 SIngle-unders
21 Squats
15 Cal Row
15 SIt ups
9 Cals Bike
9 Burpees
50 SIngle-unders
BARBELL
BAR: Bear Complex (EMOM x 7)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
15 cap /
75 Squats
30 Push ups
2 min Handstand-hold (1 rep) | RX+ 100′ HSW (1 rep)
30 Push ups
75 Squats
WOD
WOD: Metcon (Time)
15 cap /
50 KBS, 55/35 | 45/25
40 T2P | RX+ T2B
30/24 Cals Bike
20 Burpees
30/24 Cals Bike
40 Sit ups | RX+ 40 GHD
50 WBS, 20/14/10#
KIKR
KIKR: Metcon (AMRAP – Reps)
1 min – max cals Bike
1 min – max Burpees
1 min – max cals Bike