CrossFit Bartlesville – CrossFit
Pre Stretch Primer
15 Cals Bike or Row
9 Lunge-Lunge-Squat
6 Push-ups
BARBELL
BAR: Deadlift (5-4-3-2-1-1-1, find a heavy set to start the year)
BODY WEIGHT MOSTLY
BWM 1: Metcon (Time)
New Friends Workout / 3 Rds / 12 Cap
20 Lunges
15 Sit ups
10/7 Cals Bike
* Set up for this workout on the west side
BWM 2: Metcon (Time)
12 Cap /
3 Rounds
12 KB Deadlifts
9 KBS
6 Goblet Squats
*55/35 | 45/25#
then,
3 Rounds
20 Lunges | RX+ Weighted (55/35 | 45/25) Step ups, 24/20/16″
12/9 Cals Bike | RX+ Cals Ski
15 Sit ups | RX+ GHDSU or T2B
*set up for this workout on the West side
WOD
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WOD: Metcon (AMRAP – Reps)
12 cap /
100 DU’s
100 Sit-ups | RX+ GHD or T2B or any combo
AMRAP WBS, 20/14/10#
KIKR
KIKR: Metcon (AMRAP – Reps)
1 min – Max Effort Cals Bike