CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 300m
15 Lunges
10 Sit ups
5 Burpees
10 Sit ups
15 Lunges
Row 200m
ACCESSORY
5x:30 Double or Triple-under Work
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 /
Run 100m
5 Push ups | RX+ HSPU
20 Squats
5 Ring Rows | RX+ Pull-ups
20 Mt Climbers
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 /
9 Box Step Ups, 30/24/20″
7/5 Cals Bike
5 Burpees
3 OHS (drop each rep), 135/95 | 115/80
KIKR
KIKR: Metcon (Time)
100 Jump Lunges