CrossFit Bartlesville – CrossFit
Pre Stretch Primer
5 D & B’s
20 Arch To Hollow
15 Squats
10 Push-ups
5 Burpees
ACCESSORY
Member Choice:
A) Handstand Work – Kick ups, Holds, Push-ups
B) Double-unders or Triple-unders
BARBELL
BAR: Back Squat (20 Rep Max Back Squat)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
12 Cap /
30-24-18-12-6
Sit ups | RX+ GHD
Lunges | RX+ Jump Lunge
KBS, 55/35 | 45/25
WOD
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WOD: Metcon (Time)
2 Rds / 10 cap
20/15 Cals Bike
15 Thrusters, 95/65 | 75/55
10 Pull-ups
KIKR
KIKR: 500m Row (Time)
Max Effort 500m Row