CrossFit Bartlesville – CrossFit
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