CrossFit Bartlesville – CrossFit
Pre Stretch Primer
30 Jumping Jacks
30 Heel Raises
30 Cal Row
30 Lunges
30 SIt ups
BARBELL
Rest
BODY WEIGHT MOSTLY
BWM: Metcon (No Measure)
Every minute on the minute x 30
5 KBS, 55/35 | 45/25
5 Push-ups or Air Squats (u choose each rd)
–
RX+
5 KBS, 70/55/35
1 Bar Muscle-up or 12′ HSW (u choose each rd)
No score, just work, low to moderate intensity to be done at a conversational pace.
WOD
WOD: Metcon (Time)
15 Rds / 30 cap
3 Deads, 225/155 | 185/135
5 GHD Sit ups or T2B (u choose each rd)
Run 100m
WOD Breakdown Video:
https://www.youtube.com/watch?v=lIKDrJn-EBY&authuser=0
KIKR
KIKR: Metcon (Calories)
Tabataa Bike, 20-10