CrossFit Bartlesville – CrossFit
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