CrossFit Bartlesville – CrossFit

Pre Stretch Primer

Row 250m

10 Inch worms

20 SIt ups

30 Heel Raises

Bike 10 cal

BARBELL

BAR: Push Press (5×5 @ 60%)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

30 cap /

10 Pull ups

15 Push ups

10 Pull ups

20 DU’s

15 push ups

10 Pull ups

40 Lunges

20 DU’s

15 Push ups

10 Pull ups

80 Sqts

40 Lunges

20 DU’s

15 Push ups

10 Pull ups

150 Sit ups

80 Squats

40 Lunges

20 DU’s

15 Push ups

WOD

WOD: 5k Run (Time)

Max Effort 5k Run
Start immediately after group stretch.

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KIKR

KIKR: Metcon (Calories)

Tabata Bike, 10-20