CrossFit Bartlesville – CrossFit
Pre Stretch Primer
5-4-3-2-1
Lunges
Squats
Burpees
BARBELL
3 Position Clean (Work to a heavy set)
Floor, Knees, Pockets
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
15 cap /
15-12-9-6-3-6-9-12-15:
Push ups
KBS, 55/35 | 45/25#
Sit ups | RX+ T2B
*Run 100m after each rd.
WOD
WOD: Metcon (Time)
15 cap /
7 Bear Complex, 95/65 | 75/55
300 Single-unders | RX+ 100 Double-unders
7 Bear Complex 115/80 | 95/65
200 Single-unders | RX+ 75 Double-unders
7 Bear Complex 135/95 | 115/80
100 Single-unders | RX+ 50 Double-unders
KIKR
KIKR: Metcon (Time)
15 brps, 21 WBS, 9 Cals Bike