CrossFit Bartlesville – CrossFit
Pre Stretch Primer
3 Rds /
Bike 5 Cal
10 Lunges
5 Burpees
ACCESSORY
5×5, Kick to Handstand against the wall or in open space. Hold 5-10 seconds each time.
BARBELL
BAR: Split Jerk (5×3 @ 70%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
50-40-30-20-10 / 15 cap
Cal Row
Sit-ups | RX+ V-ups
WOD
WOD: Metcon (Time)
15 Cap /
50 KBS, 70/55/35
40 GHD Sit up
30/24 Cals Bike
20 Thrusters 115/80 | 95/65
10 C2B | RX+ Bar or Ring Muscles-ups
KIKR
KIKR: Metcon (Calories)
Tabata Bike, 10-20