CrossFit Bartlesville – CrossFit
Pre Stretch Primer
20 Cals – u choose
30 Arch to Hollow
20 Squats
30 Calf Raises
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
3 Rds / 10 cap
10 L Leg Fwrd Lunge + L Leg Rev Lunge =1
then, R Leg Fwrd Lunge + R Leg Rev Lunge = 2, etc | RX+ with 45/25/15# plate
60 Single-unders | RX+ 30 DU’s
30 Single Plate Floor “Bench” Presses w/ feet suspended 2″ from floor, 45/25/15
WOD
WOD: Metcon (Time)
WOD Video: https://youtu.be/J2lT7HIlikk
10 cap /
Run 800m (big loop)
30 Deadlifts, 225/155 | 205/135
20 Pull-ups
10/7 Cals Bike
KIKR
KIKR: Metcon (AMRAP – Rounds and Reps)
AMRAP 5
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to OH
*95/65 | 75/55