CrossFit Bartlesville – CrossFit
Pre Stretch Primer
10 Cals
5 D & B’s
21 Squats
21 Push-ups
21 Sit ups
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
AMRAP 8:
12 KBS, 55/35 | 45/25#
20 Lunges
-rest 2
AMRAP 8:
12 KB SDLHP, 55/35 | 45/25#
15 Step ups, 24/20/16″
-rest 2
AMRAP 8
12 KB Deads, 55/35 | 45/25#
10/7 Cal Bike
WOD
WOD-A: Metcon (Time)
WOD Video:
https://youtu.be/tZw1KacfeZ8
20 cap /
100 DU’s
30 Pull-ups
-then 5 Rds:
10 Deadlifts, 225/155 | 205/135
20/15 Push-ups
-then
30 Pull-ups
100 DU’s
WOD-B to immediately follow WOD-A as if a continuation of WOD-A.
WOD
WOD-B: Metcon (No Measure)
15 Min Clock / Immediately following WOD-A, choose the lift you feel you have the best shot at finding a new 1 Rep Max. Once complete, “Add Performance”.