CrossFit Bartlesville – CrossFit

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Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout One (Time)

Ski/Row and Bike Workouts

2x (600m Row or Ski at RPE5, 1 Min Rest)

-Rest 2 Min-

3x (90 Sec Echo Bike at RPE8, 1 Min Rest)

-Rest 2 Min-

2x (500m Row or Ski at RPE7, 1 Min Rest)

-Rest 2 Min-

3x (1 Min Echo Bike at RPE9, 1 Min Rest)

Workout Two (Time)

Sugar Cookie

Freedom (RX’d)

800m Farmer Carry (35s/25s)

-Every 1:00 (including 0:00) perform 5 Burpees-

(KG conv: 15s/10s)

Independence

800m Farmer Carry (25s/15s)

-Every 1:00 (including 0:00) perform 4 Burpees-

(KG conv: 10s/7.5s)

Liberty

400m Farmer Carry (light)

-Every 1:00 (including 0:00) perform 5 Up Downs-