CrossFit Bartlesville – CrossFit

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Warm-up (Checkmark)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

6:00 AMRAP

30-sec bike erg (easy pace)

5 Sandbag Squats (lightweight)

10-sec Sandbag Front Hold

2. Workout Prep

3 sets (each)

100m Bike Erg

2 Sandbag Squats (build in weight each set)

WOD: Workout (Time)

24 Cap / RX+

Teams of 2

For Time

2000/1750m Bike Erg or 800m Run

30 Sandbag Squats (150/100) or 30 Front Squats (185/125)

2000/1750m Bike Erg or 800m Run

24 Sandbag Squats (150/100) or 24 Front Squats (185/125)

2000/1750m Bike Erg or 800m Run

18 Sandbag Squats (150/100) or 18 Front Squats (185/125)

RX:

Teams of 2

For Time

1600/1300m Bikeor 800m Run

30 Sandbag Squats (100/70) or 30 Front Squats (135/95)

1600/1300m Bikeor 800m Run

24 Sandbag Squats (100/70) or 24 Front Squats (135/95)

1600/1300m Bike or 800m Run

18 Sandbag Squats (100/70) or 18 Front Squats (135/95)

Scaled:

Teams of 2

For Time

1000/750m Bikeor 400m Run

30 Wall Ball Squats

1000/750m Bikeor 400m Run

24 Wall Ball Squats

1000/750m Bikeor 400m Run

18 Wall Ball Squats

Optional Accessory (Checkmark)

Mayhem Mini-Pump – Chest and Triceps

4 rounds:

10 Barbell Bench Press @ moderate weight – maintain quality

10 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality

12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality

10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Coodown/Mobility (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)

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