CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 21 Cals
21 GHD Reverse Hypers
21 Heavy KB Deadlifts
BARBELL
BAR: Deadlift (1-1-1-1-1, work to a heavy set or new 1 RM)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
Any order / 20 cap
50 Sit ups
50 Push ups
50 Squats
50 T2P | T2B
50 Burpees
50 Cal Row
50 Single-unders | RX+ DU’s
50 Ring Rows | RX+ Pull-ups
50 Lunges
50 Sit-ups | RX+ GHD Sit ups
WOD
WOD: Metcon (Time)
40 Cap /
21 -15-9
Deads 225/155 | 185 / 135
HSPU
100 DU’s
21-15-9
Hang Power Cleans, 155/105 | 135/95
GHD Sit ups
100 DU’s
21-15-9
Front Squats, 135/95 | 115/80
Pull-ups
100 DU’s
21-15-9
Shoulder to OH, 115/80 | 95/65
T2B