CrossFit Bartlesville – CrossFit
Pre Stretch Primer
21 Cals
18 Lunges
15 Sit ups
12 Squats
9 Push-ups
6 Pull-ups
3 Burpees
BODY WEIGHT MOSTLY
BWM1: Metcon (AMRAP – Rounds and Reps)
AMRAP 20 / Partner
20 Squats or Lunges
10 Cals Bike
5 Burpees
BWM2: Metcon (AMRAP – Reps)
AMRAP 30 /
2 Wall Walks | RX+ HSW 12′
4 Step ups, 30/24/20″
6 KBS, 55/35 | 45/25
8 Med Ball Thrusters, 20/14/10# | RX+ WBS
10 Sit ups | RX+ Med Ball Sit-ups
WOD
WOD : Metcon (AMRAP – Reps)
40 Clock /
Row 8K
AMPRAP
Shoulder to OH, 75/55/35