CrossFit Bartlesville – CrossFit
Pre Stretch Primer
10 Cal Row
20 WBS, 10/6#
30 Jumping Jacks
BARBELL
REST
BODY WEIGHT MOSTLY
WOD
LONG Day
BWM: Metcon (Time)
30 cap /
5 Rds of:
Row 150m
20 Singles | RX+20 DU’s
10 WBS, 20/14/10#
-then
3 Rds of:
Row 300m
40 Singles | RX+ 40 DU’s
20 WBS
-then
1 Rd of:
Row 600m
80 SIngles | RX+ 80 DU’s
40 WBS
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 30 /
7/5 Cals Bike or Ski
7 Thrusters, 75/55/35
7 T2B
7 Burpees
7 KBS, 70/55/35
7 Pull-ups
7 Box Step ups, 24/20/16