CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Down & Backs:
Jog
High-knees
Butt Kicks
Power Skips
SIde to Side Shuffle
Broad Jump
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
20 cap /
Buy in: Run 400m
-then
27-21-15-9
Russian Twist, 20/14/10# | RX+ Weighted GHD SU, 25/15/10#
WB Thruster, 20/14/10# | RX+ WBS
Pull-ups
-then
Cash out: Run 400m
WOD
WOD: Metcon (Time)
45 cap /
Row 2000m
Fran
150 / 100 Push-ups
Fran
Row 2000m
Scale by sharing the work w/ a partner or reducing work by half
Fran:
21-15-9
Thrusters, 95/65 | 75/55
Pull-ups