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