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)