CrossFit Bartlesville – CrossFit
Warm-up (No Measure)
3:00 Row/Bike/Ski (:30moderate/:30slow)
-into-
3 sets:
10 Goblet Squats (2 second pause at the bottom)
10 Alternating V-ups
10 Ring Rows
Team Challenge
TEAM: Team Challenge (AMRAP – Reps)
Teams of 2 / (Grp A – West))
#1 / AMRAP 9
9 Cal Bike
7 Box Step Up
5 Burpees
-rest 1
#2 / AMRAP 9(GrpB – East)
21 Signles or JJ’s
15 KB Deadlifts
9 Lunges
-rest 1
#3 / AMRAP 9(Grp C – North)
12 Squats
12 Push-ups
12 Sit ups
Optional Accessory (No Measure)
Shoulder/Glutes
4 Rounds
10 Barbell Strict Press @ moderate weight
10 Bottom-Up Single Arm Standing KB Press @ moderate weight
10 DB Snow Angel Raise @ moderate weight
10 GHD Hip Extension @ maintain quality
10 Band Pull Through @ moderate weight
-Rest 3 min b/t round-
Bottom-Up Single Arm Standing KB Press
DB Snow Angel Raise
GHD Hip Extension
Band Pull Through
Workout (Time)
Member/ 30 Cap
RX /Teams of 2 / 3 Rds:
Row 2000m/1750m
60 Front Squats, 75/55/35
30 Burpees
Cooldown/Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)