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