CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

3x

10 Squats

5 Cals

20 Arch-to-Hollow or Handstand Attempts

BARBELL

BAR: Squat Snatch (5×5 @ 60%)

* Set up for each rep as if you are doing a 1 rep max

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

3 Rds / 20 cap

1 min Plank Hold | RX+ HSH

20 KBS, 45/35/25# | RX+ 55/45/35#

100m Single-arm KB Suitcase Carry, 45/35/25# | RX+ 55/45/35#

20 KBS, 45/35/25# | RX+ 55/45/35#

50 Step-ups, 24/20/16″ | RX+ Weighted Step-ups, 55/45/35#

WOD

WOD: Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

KIKR

KIKR: Metcon (Time)

Sled Push & Pull, 3/2/1