CrossFit Bartlesville – CrossFit

Pre Stretch Primer

Row 300m

-then

3 Rds:

5 Push-ups

10 KB Deadlifts

ACCESSORY

3-5 sets /

5 Kick to HS

:60 Double or Triple-under work

BARBELL

Barbell Warm-up

BAR: Front Squat (3-3-3-3-3, work to a heavy set of 3)

WOD: Metcon (Time)

5 Rds / 20 Cap

21/15 Cals Row

15 KBS, 45/35/25

9 Push-ups

BODY WEIGHT MOSTLY

WOD

CHIPPER

WOD: Metcon (Time)

20 Cap /

50/35 Cal Ski

75 KBS, 55/35 | 45/25

5 Rds of Cindy (1 Rd = 5 Pull-ups, 10 Push-ups, 15 Squats)

75 KBS

50/35 Cal Ski

KIKR

KIKR: Metcon (AMRAP – Reps)

AMRAP 2

Burpees