CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 2 mins
21 Squats
15 Sit ups
9 Push-ups
Bike 2 mins
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
Partner / 30Cap
50 Cal Row
60 Sit ups
70 Box Step Overs, 20″
80 Lunges
90 Single-unders
100 KB Deadlifts, 70/55/35
90 Jumping Jacks
80 Lunges
70 Box Step Overs, 20″
60 Sit ups
50 Cal Row
WOD
WOD: Metcon (Time)
45Cap /
10 Rds. of:
5 Cal Bike
10 Power Snatch, 75/55/35
15/9 Push-ups
-then
100 Burpees
-then
10 Rds of:
5 Cal Ski
10 Power Clean, 95/65/45
15 Sit ups