CrossFit Bartlesville – CrossFit
Pre Stretch Primer
21 Cals
18 Lunges
15 Sit ups
12 Squats
9 Push-ups
6 Pull-ups
3 Burpees
BARBELL
BODY WEIGHT MOSTLY
BAR: Push Press (3-3-3-3-3, work to a heavy set of 3)
BWM: Metcon (Time)
5 Rds / 20 cap
30 Lunges
20/15 Push-ups
10/7 Cals
WOD
WOD: Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
KIKR
KIKR: Metcon (Time)
Accum 3 min OH Hold, 45/25# plate
Accum 2 min Weighted Squat Hold, 45/25#
Accum 1 min Hang Hold