CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

Row 2 mins

30 Punters

21 Squats

30 Butt Kicks

15 Arch to Hollow

30 Power Skips

9 Step-back-step-up Burpees

BARBELL

BAR: Squat Snatch (5×2 @ 75%, drop 1st rep )

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

4 Rds / 20 cap

20 Burpees | RX+ Strict Burpees

20 Single leg V-ups | GHD Sit ups or T2B or any combo

20 Lunges | RX+ Jump Lunges

WOD

WOD: Metcon (Time)

10 Rds / 15 cap

12 KB Deads

9 KBS

6 KB Goblet Squats

*70/55/35#

KIKR

KIKR: Metcon (No Measure)

5 x Sled Push & Pull