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)
()
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
()
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