CrossFit Bartlesville – CrossFit

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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