CrossFit Bartlesville – CrossFit
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