CrossFit Bartlesville – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Jump Rope (single unders or Bike)
-into-
3 sets
50ft Double Dumbbell Overhead Carry (light)
30 Second Knee Plank
3 Inch Worms
2. Workout Prep
2 sets
5/4 Calorie Bike Erg
1 Wall Walk
10 Double Unders
– rest 30 seconds between sets –
Workout (Time)
40 Cap
Teams of 3
800m
Overhead Barbell Carry + Farmers Carry
– 2 Work, Rotate as needed
400m
Burpee Broad Jump
– 1 Works
200m
Tire Flip or Sled Push
– 1 Works
100m
Plate Duck Walk
– 1 Works
Team chooses weight
Optional Accessory (Checkmark)
Mayhem Mini-Pump – Back and Biceps
4 rounds:
10 Bent Over Barbell Row @ Moderate weight – maintain control and quality
12 Reverse Grip Lat Pulldown @ moderate weight – maintain quality
10 Single DB Double Head Curl @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Use band and PVC on Lat Pull-down
Coodown/Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)