CrossFit Bartlesville – CrossFit

Pre Stretch Primer

50 Jumping Jacks

40 Calf Raise & Pull Downs

30 Lunge-Lunge-Squat

20 Sit ups

10 Push-ups

5 Burpees

BARBELL

Bench Press (5-4-3-2-1-1-1)

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BODY WEIGHT MOSTLY

BWM1: Metcon (Time)

7 Rds / 15 cap

20 Squats

10 Cal Row

5 Burpees
Scale options:

-share the work w/ a partner

-reduce the work by half

BWM2: Metcon (Time)

17 Cap /

2 Rope Climbs | RX+ 2 Peg Board Ascents

-then 3 Rds of:

20 Med Ball Lunge, 20/14/10#

15 Sit ups| RX+ T2B

20 Med Ball Thruster, 20/14/10#

15KBS, 45/35/25

-then

2 Rope Climbs | RX+ Peg Board Ascents

WOD

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WOD: Metcon (Time)

East Side / 18 Cap /

50/35 Cal Row

40 Lateral Burpees over bar

30 Squat Cleans, 115/80 | 95/65

20 Power Snatches, 115/80 | 95/65

10 Pull-ups| RX+ Bar MU’s

KIKR

KIKR: Metcon (Calories)

Tabata Bike – 10/20