CrossFit Bartlesville – CrossFit

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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