CrossFit Bartlesville – CrossFit
Pre Stretch Primer
20-10-5
Cals Row 20 / Ski 10 / Bike 5
Squats 20 / 10 / 5
SIt ups 20 / 10 / 5
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
30 cap /
1 mile Run or Jog or Walk
-then
3 Rds of:
30/ 24Cal Row
20 Burpees
10 Box Step ups, 24/20/16″ | RX+ 30/24/20″
WOD
WOD: Metcon (AMRAP – Reps)
WOD Video:
https://youtu.be/vx4Z1KeZeqM
Partner / EMOM x 40:
Odd: 1 Power Clean +2 Front Sqts 135/95 | 115/80, then AMRAP Burpees
Even: 5 Pull ups + 3 T2B, then AMRAP Shoulder Press, 45/35/15#
RX+, solo
*Scale as needed. Scale as needed. Scale as needed.
*Score = total burpees + shoulder press