CrossFit Bartlesville – CrossFit
Pre Stretch Primer
3 Rds / 5 cap
15 Squats
10 Sit ups
5 Push-ups
– then
Row or Bike or Ski in balance of time
BARBELL
BAR: Snatch (1-1-1-1-1, work to a heavy set or new 1 RM)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
15 cap /
60 OH Sqts, PVC
60 Single-unders | RX+ DU’s
30 Sit ups | RX+ GHD SU
40 OH Sqts, PVC
40 Single-unders | RX+ DU’s
20 Sit ups | RX+ GHD SU
20 OH Sqts, PVC
20 Single-unders | RX+ DU’s
10 Sit ups | RX+ GHD SU
WOD
WOD: Metcon (Time)
15 cap /
30 Strict Shoulder Press, 95/65 | 75/55
60 Cals Ski
90 KBS, 55/35 | 45/25
KIKR
KIKR: Metcon (No Measure)
Sled Push & Pull, increase each set