CrossFit Bartlesville – CrossFit
Pre Stretch Primer
15 Cals
20 Squats
10 Cals
20 Sit ups
5 Cals
10 Push-ups
BARBELL
BAR: Squat Clean Thruster (5-4-3-2-1)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
15 cap /
2 min – Plank Hold
20 Box Jumps, 24/20/16″
2 min – Wall or Post Squat Hold
20 Burpees to Plate, 45/25
2 min – OH Plate Hold, 45/25/15#
20 Plate Floor Press w/ elevated head & feet
2 min – Hang Hold
WOD
()
WOD: Metcon (Time)
15 cap/
55/40 Cals Ski
55 Double-unders
55 WBS
55 T2Post | RX+ T2B
55 DB Snatch, 50/35/20
KIKR
KIKR: Metcon (Distance)
Max Distance Row in 50 Pulls