CrossFit Bartlesville – CrossFit
Pre Stretch Primer
10 Cal Ski
30 Lunges
10 Cal Row
30 Sit ups
10 Cal Bike
ACCESSORY
Member Choice:
A) Handstand Attempts, 5×5
or
B) GH Raise, 5×5
BARBELL
BAR: Overhead Squat (1-1-1-1-1-1-1, work to a heavy set or new 1 RM)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 /
10 Plate G2O, 45/25/15#
10 OH Lunges, 45/25/15
10 Push-ups w/ feet on plate
1 sled Push/pull, 2/1/0
WOD
WOD: Metcon (Time)
9 Cap /
50/40 Cal Ski
50 Burpees
50 Power Cleans, 115/80 | 95/75
KIKR
KIKR: 800m Row (Time)
Max Effort 800m Row