CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 300m
21 Lunges
15 Sit ups
9 Push-ups
BARBELL
BAR: Shoulder Press (5-4-3-2-1-1-1)
BODY WEIGHT MOSTLY
BWM 1: Metcon (Time)
15 cap /
20-15-10-5
Single-Leg V-ups
Jumping Jacks
Lunges
Burpees
BWM 2: Metcon (Time)
15 Cap /
40-30-20-10
V-ups
Double-unders
Jump Lunges
Burpees
WOD
()
WOD: Metcon (Time)
2 Rds / 18 cap:
100 Double-unders
50 WBS, 20/14/10#
20 Pull-ups
*10 burpees each break during a set
KIKR
KIKR: Metcon (Calories)
1 min – Max Cals Ski
-rest :30
1 min – Max Cals Row
-rest :30
1 min – Max Cals Bike