CrossFit Bartlesville – CrossFit
Pre Stretch Primer
5 Down & Backs
30 SIngle-leg V-ups
20 Squats
10 Push ups
BARBELL
BAR: Power Clean (1-1-1-1-1, work to a heavy set or new 1 RM)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
15 cap /
30 Burpees | RX+ Burpee Pull-ups
60 Sit ups | RX+ GHD Sit ups
90 Squats | RX+ WBS 14/10/6#
360 Single-unders | RX+ 120 DU’s
WOD
WOD: Metcon (AMRAP – Reps)
EMOM x 15
10 WBS, 20/14/10#
AMRAP Double-unders
KIKR
KIKR: Metcon (Time)
100 Jump Lunges