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