CrossFit Bartlesville – CrossFit

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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)