CrossFit Bartlesville – CrossFit

Pre Stretch Primer

21 Cals

18 Lunges

15 Sit ups

12 Squats

9 Push-ups

6 Pull-ups

3 Burpees

BARBELL

Behind The Neck Jerk + 2 Overhead Squats (EMOM x 9, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

20 Cap /

150 Lunges | RX+ Weighted Step-ups, 24/20/16″ w/ 20/14/10# Ball

15/10 Cal Ski

90 Plate Presses, 45/25/15#

30/20 Cal Row

45 Single-arm Russian KBS, 55/35 | 45/25#

45/30 Cal Bike

WOD

WOD: Metcon (Time)

15 cap /

150 Double-unders

90 WBS, 20/14/10#

30 Ground to Overhead, 155/105 | 135/95

KIKR

KIKR: Metcon (Time)

20 Cals Ski

15 Cals Row

10 Cals Bike