CrossFit Bartlesville – CrossFit
Pre Stretch Primer
10 Lunge-Lunge-Squat
5 Cals or 30 Jumping Jacks
15 Push-ups
5 Cals or 30 Jumping Jacks
20 Sit ups
5 Cals or 30 Jumping Jacks
BARBELL
Overhead Squat (3-3-3-3-3)
BODY WEIGHT MOSTLY
BWM1: Metcon (AMRAP – Reps)
Partner / Tabata
Squats
Cals Bike
Plate Presses, 45/35/25 | RX+ Push-ups
Cals Bike
BWM2: Metcon (Time)
15 cap /
Row 500-400-300-200-100m
*after each set:
10 T2P| RX+ T2B
20/15 Push-ups
30 Lunges | RX+ Jump Lunges
WOD
()
WOD: Metcon (Time)
3 Rds /
10 Back Squat 225/155 | 205/135
30 Reverse Single-unders
30 Single + Double-under combo
30 Single + Cross-over
KIKR
KIKR: Metcon (AMRAP – Reps)
Max UB KBS, 45/35/25#