CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row or Bike 3 minutes
21 Squats
15 Sit ups
9 Burpees
BARBELL
-rest
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 20 /
20 Med Ball Sit ups, 14/10/6#
5 Cals Bike
20 OH Med Ball Lunges, 14/10/6#
5 Burpees
Run 200m
5 Pull-ups
WOD
WOD: Metcon (Time)
Filthy 100 / 40 cap
100 Cal Row
Run 100m
100 Push-ups
Run 100m
100 KBS, 55/35 | 45/25
Run 100m
100 Sit-ups
Run 100m
100 Double-unders
Scaling Options:
-share the work w/ a partner
-reduce reps by half