CrossFit Bartlesville – CrossFit
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