CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

Down & Backs:

Jog 3x D & B

-then

High-knees

Butt Kicks

Power Skips

Side-to-Side Shuffle

Karaoke

BARBELL

Rest

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

5R’s / 20 cap

20 Push Ups

40 Lunges

60 Russian Twists, 14/10/6

WOD

WOD: Metcon (Time)

30 cap /

50/35 Cals Ski

40 KBS, 55/35 | 45/25#

30 G2O, 115/95 | 95/65#

20 Pull-ups

10 Cals Bike

20 Pull-ups

30 G2O

40 KBS

50/35 Cals Ski

KIKR

Rest