CrossFit Bartlesville – CrossFit

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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)

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