CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 300m
30 Squats
ACCESSORY
Kipping Pull-ups
5×5, Active Shoulders / Arch to Hollow / Hand Release / Pull-in Push-away
BARBELL
BAR: Deadlift (5×4 @ 70%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
15 cap /
35 WB Thruster, 20/14/10 | RX+ WBS
35 Knee-up | RX+ T2B
Bike 50/40 or Run 800m
35 knee-up | RX+ T2B
35 WB Thruster | RX+ WBS
WOD
WOD: Metcon (Time)
5 R’s / 20 cap /
Rower Be Like Ski Erg, 15/12 cals
45 Double-unders
15 Thrusters, 95/65 | 75/55
KIKR
KIKR: Metcon (Time)
Start 1 min after WOD:
100 Push-ups