CrossFit Bartlesville – CrossFit

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Warm-up (No Measure)

3 sets

50m Jog

5 Inch Worms

5 Muscle Snatch (empty bar)

5 Snatch Push Press (empty bar)

5 Overhead Squats (empty bar)

WOD

Workout (AMRAP – Reps)

Teams of 2-3

WOD 1 / AMRAP 15:

9 Power Cleans, 95/65

12 Cals Bike

15 Push-ups

-rest 2 min

WOD 2 / AMRAP 15:

12 KB Deadlifts

9 KBS

6 Goblet Squats

55/35 | 45/25

Optional Core Accessory (4 Rounds for time)

For Time/Quality:

4 Rounds

20 Abmat Situps

30 Sec Plank

30 Flutter Kicks (each side)

30 Sec Side Plank (Right)

30 Sec Side Plank (Left)

15 Seated Oblique Twists w/ medball (each side)

Cooldown/Mobility (No Measure)

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

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