CrossFit Bartlesville – CrossFit

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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