CrossFit Bartlesville – CrossFit
Pre Stretch Primer
20 Lunge-Lunge-Squat
15 Sit ups
10 Burpees
BARBELL
Rest
BODY WEIGHT MOSTLY
BWM1: Metcon (Time)
15 Cap /
Accum3 min Plank Hold (elbows & toes)
Accum3 min Overhead Hold, 45/25/15#
Accum3 min Post or Wall Sit (head against wall or post, arms at side & hip crease below knee)
BWM 2: Metcon (Time)
18 Cap
100/85Cals Bike
Every minute do 5 Med Ball Thrusters, 20/14/10#
WOD
WOD: Metcon (Time)
15 cap / Partition anyhow:
55 Thrusters, 95/65 | 75/55
55 T2B
55 Cal Row
KIKR
KIKR: Metcon (AMRAP – Reps)
Max Burpees in 90 seconds