CrossFit Bartlesville – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
Every 1:00 (7:00)
5 Ring Rows
5 Sit Ups
3 Inch Worms
WOD
Workout (Time)
Teams of 2 / 30 cap
2000/1750m Row
100 Pull-ups
1500/1300m Row
100 GHD’s (Or 100 Stick Sit ups)
1000/850m Row
100 Push Ups
500/400m Row
WOD 2
CFT: The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Optional Core Accessory (4 Rounds for time)
4 rounds:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Dip Support Leg Raise
10 Ab wheels
60 Sec Plank Hold
30 yd Banded KB Overhead Walk
2 min rest b/t rounds
Coodown/Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)