CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 300m
30 Walking Lunges
Row 200m
20 Sit ups
Row 100m
10 Burpees
Barbell Warm-up
Coach’s choice
BARBELL
BAR: Squat Snatch (5×3 @ 65%, drop each rep)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
3 Rds / 18 cap
6 Wall Walks | RX+ HSW 6 Mats (24′)
12/9 Cals Bike
24 Box Step ups, 24/20/16#
48 Sit ups | RX+ V-ups
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
15 Power Snatch, 75/55/35 | RX+ Squat Snatch
10 T2B or GHD Sit ups (any blend)
5 Pull-ups | RX+ Strict Pull-ups
KIKR
KIKR: Metcon (Time)
15 Burpees
21 WBS
9 Burpees