CrossFit Bartlesville – CrossFit

Pre Stretch Primer

3 Rds /

10 Cals

10 Lunges

10 Sit ups

BARBELL

Back Rack Lunge (4-4-4-4-4, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

AMRAP 12 /

5 Push-ups

10 Single-unders | RX+ Double-unders

15 Squats

*Add 1 Push-up each round
Round 1 = 30 reps

Round 2 = 31 reps

Round 3 = 32 reps

Round 4 = 33 reps

Round 5 = 34 reps

etc.

WOD

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WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 /

5 Deadlifts, 225/155 | 205/135

10/7 Cals Bike

15 Sit-ups | RX+ GHD

KIKR

KIKR: Metcon (AMRAP – Reps)

1 min – Max KBS, 55/35 | 45/25

1 min – Max Burpees

1 min – Max Cals Ski