CrossFit Bartlesville – CrossFit
Pre Stretch Primer
5 D & B’s
10 Cals
30 Lunges
BARBELL
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BAR: Push Press (1-1-1-1-1, work to a heavy set or new 1 RM)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
6 Rds /
40 Singles | RX+ DU’s
20 Sit ups | RX+ T2B or GHD
10 Med Ball Squat Cleans, 20/14/10# | RX+ DB Squat Cleans, 50/35/20
WOD
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WOD: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
KIKR
KIKR: Metcon (AMRAP – Reps)
AMRAP 3, Push-ups | RX+ HSW for max distance in feet (1 foot = 1 rep)