CrossFit Bartlesville – CrossFit

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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