CrossFit Bartlesville – CrossFit
Pre Stretch Primer
15 Squats
10 Cal ROw
15 Sit ups
10 Cals Bike
15 Push-ups
10 Cal Ski
BARBELL
BAR: Front Squat (5×3 @ 80%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
15 Cap /
25/20 Cal Bike
75 PVC OHS Sqts
30 Sit ups | RX+ GHD SU
100 Plank Shoulder Taps
30 Sit ups | RX+ GHD SU
75 PVC OHS Squats
25/20 Cal Bike – pedal backwards
WOD
WOD: Metcon (Time)
12 Cap /
50 Cals Ski Erg
100 WBS
50 Pull-ups
KIKR
KIKR: 500m Row (Time)
Max Effort 500m Row