CrossFit Bartlesville – CrossFit
Pre Stretch Primer
21 Cals
18 Lunges
15 Sit ups
12 Squats
9 Push-ups
6 Pull-ups
3 Burpees
BARBELL
BAR: Bench Press (5-4-3-2-1, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 /
21Squats
9 Knee-ups | RX+ T2B
21Plank Shoulder Taps
15 Sit ups | RX+ GHD Sit ups
WOD
WOD: Metcon (Time)
4 Rds / 20cap
Row 500/400m
21/15 Push-ups
9 Front Squats, 115/80 | 95/65
KIKR
KIKR: Metcon (AMRAP – Reps)
Tabata Sit-ups | RX+ T2B