CrossFit Bartlesville – CrossFit
Pre Stretch Primer
50 Jumping Jacks
40 Lunges
30 Heel Raise
20 Cals (u choose)
10 Push-ups
5 Burpees
BARBELL
BAR: 2 Squat Clean Thruster (EMOM x 9)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
AMRAP 15 /
Run 200m
10 Lunge-Lunge-Squat-Burpee Combo
10 Alt. Single-leg V-ups | RX+ Alt SIngle-leg V-ups + V-up combo
WOD
WOD: Metcon (AMRAP – Reps)
12 cap / 100 DU’s 50 GHD SIt ups 25 Atomic Med Ball WBS, 20/14/10# AMRAP Hang Squat Cleans, 135/95 | 115/80
KIKR
KIKR: Metcon (Time)
30 Cal Ski
20 Cal Row
10 Cal Bike