CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Run 100m
21 Squats
Run 100m
15 Sit ups
Run 100m
9 Burpees
BARBELL
BAR: Deadlift (5×5@70%)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 /
40 Single-unders | RX+DU’s
30 Plank Shldr Taps | RX+ 30′ HSW
20 Squats
100m Run
WOD
WOD: Metcon (AMRAP – Reps)
20 cap / 5R’s:
Max Unbroken DU’s
Max Unbroken Pull-ups | RX+ Bar Muscle-up
*rest as needed b/w and after each round
KIKR
KIKR: Metcon (Time)
20 cals Bike
-rest 2 min
10 cals Bike