CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

Down & Backs:

3xJog

Side-to-Side Shuffle

High Knees

Butt Kicks

Power Skips

Lunge-Lunge-Squat

Burpee Broad Jump

BARBELL

BAR: Bear Complex (Work to a heavy set)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 /

20 Med Ball Thrusters, 20/14/10#

15 Cals Row

10 MB Sit-ups, 20/14/10# | RX+ GHD MB SU

WOD

WOD: Metcon (Time)

20 cap /

25-20-15-10-5

Cals Ski

Power Snatch, 75/55/35#

KIKR

KIKR: Metcon (AMRAP – Reps)

AMRAP 3:

KBS, 55/35 | 45/25#