CrossFit Bartlesville – CrossFit

Pre Stretch Primer

Squat Therapy:

-5 Wall Squats

-Post Squat:  suspend, relax, toggle

15 Slow Squats, hamstrings pull u down

10 Squateing Burpees

5 Push-ups

BARBELL

Push Press (5×3 @ 80%)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

3 Rds / 20 cap

Row 300m | RX+ Row 500m

21 Burpees | RX+ Strict Burpees

Run 200m | RX+ Run 400m

WOD

WOD: Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
30 Cap

KIKR

KIKR: Metcon (Time)

100 Jump Lunges