CrossFit Bartlesville – CrossFit

Pre Stretch Primer

30 Cals

20 Squats

10 Burpees

BARBELL

REST

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

30 Cap /

30-20-10

Cals Ski

Goblet Squats, 55/35 | 45/25

-then 30-20-10

Cals Row

Alt. Single-arm Russian KBS, 55/35 | 45/25

-then 30-20-10

Cals Bike

Single-leg V-ups | RX+  V-Ups

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WOD

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WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 /

Run 100m or Row 150m

1 Bear Complex 135/95 | 115/80

7/5 Cals Bike or Ski

1 Rope Climb | RX+ Peg Board Ascent