CrossFit Bartlesville – CrossFit
Pre Stretch Primer
10 Lunge-Lunge-Squat
5 Cals Bike
10 Arch to Hollow
5 Cals Ski
10 Ring Rows
ACCESSORY
Member Choice
BARBELL
BAR: Snatch Deadlift + Power Snatch + Hang Squat Snatch (EMOM x 7, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
15 cap /
2M Wall Sit
80 Hollow Rocks | RX+ Sit ups
40 Singles | RX+ DU’s
1M Wall Sit
60 Single Leg V-ups | RX+ V-ups
40 Singles | RX+ DU’s
:30 Wall Sit
30 Knee-ups | RX+ T2B
40 Singles | RX+ DU’s
WOD
WOD: Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Masters – 14/10#
KIKR
KIKR: 500m Row (Time)
Max Effort 500m Row