CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

30 Heel Raise

20 Lunge-Lunge-Squat

30 Arch to Hollow

15 Sit ups

30 Jumping Jacks

10 Slow Push-ups

BARBELL

BAR: Muscle Clean + Tall Clean (EMOM x 9, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (4 Rounds for time)

4 Rds /

60 Russian Twists

30 Squats

15 Sit ups | RX+ Toes-thru-Rings

WOD

WOD: Christine (Time)

3 rounds for time of:

500-m row

12 bodyweight deadlifts

21 box jumps, 20-in. box
WOD Video:

https://youtu.be/ChaNIUcNeL4

KIKR

KIKR: Metcon (Time)

21/15 Cal Bike

15 Thrusters, 75/55/35

9 Burpees