CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 300m
20 Lunges
15 Sit ups
10 Push-ups
BODY WEIGHT MOSTLY
BWM1: Metcon (Time)
12 cap /
10-9-8-7-6-5-4-3-2-1
Push-ups
Squats
Sit ups
* 5 Cals Bike or Ski after each round
BWM2: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 /
12 Cals Row
12 WBS, 20/14/10#
12 Push-ups
WOD
()
WOD: Metcon (Time)
15 cap/
150 KBS, 55/35 | 45/25
*EMOM, 5 Burpees on the odd minutes & 5 T2B on the even minutes
KIKR
1000m Row (Time)
Max Effort 1000m Row