CrossFit Bartlesville – CrossFit

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Warm-up (No Measure)

Movement Prep/Activation & Increasing Heart Rate

2 min Group Stretch

-into-

1:00 Row (Legs only)

1:00 Row (Arms only)

1:00 Row (Normal)

– into –

3 sets

4 Ring Rows or Strict Pull-ups

4 Muscle Cleans + Shoulder Press (empty bar)

4 Hang Power Cleans + Push Press (empty bar)

4 Clean and Jerks (empty bar)

Workout (AMRAP – Rounds and Reps)

AMRPA 30 / Teams of 2-3

10 Sled Push & Push

20 x 50m Run

30 Tire Flips

40 Cal Row

50 Burpees

60 Clean & Jerks, 95/65

Optional Accessory (4 Rounds for time)

Mini-Pump: Shoulder/Glutes

4 Rounds

10 Barbell Strict Press @ moderate weight

10 Seated Single Arm DB Press @ moderate weight

10 Leaning Lateral Raise @ moderate weight

10 GHD Hip Extension @ maintain quality

10 Deficit Sumo DB/KB Deadlift @ moderate weight

-Rest 3 min b/t round-
Seated Single Arm DB Press

Leaning Lateral Raise

Hip Extension

Deficit Sumo DB/KB Deadlift

Coodown/Mobility (No Measure)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)

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