CrossFit Bartlesville – CrossFit
Pre Stretch Primer
3 Rds
5 Cals
7 Push-ups or burpees
9 Squats
11 Arch to Hollow
BARBELL
BAR: Squat Snatch (5×3 @ 80%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
18 Cap /
100 KBS, 45/35/25@
80 Russian Twist, 15/10# plate
60 Steps ups, 24/20/16″
40 Push-ups
20 Walking Planks
40 Sit ups | RX+ GHD Sit ups
60 Lunges
80 Mt Climbers | RX+ Jump Lunges
100 Jumping Jacks | RX+ DU’s
WOD
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WOD: Metcon (AMRAP – Reps)
AMRAP 15
20 GHD Sit ups or T2B
15/12 Cal Row
10 Hang Squat Cleans, 135/95 | 115/80
KIKR
KIKR: Metcon (No Measure)
5 x 50m Sprint