CrossFit Bartlesville – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s
-into-
3 sets
1:00 Bike Erg (easy pace)
2 Zombie Rope Climbs (Or 10 Ring Rows)
5 Inch Worms
2. Workout Prep
2 sets:
1 Rope Climb (Half Way)
1 Wall Walk
5/4 Calorie Bike Erg (Workout pace)
WOD: Metcon (Time)
25 Cap
15 Rounds (each)
Teams of 2 – Both Work
Partner 1:
1 Rope Climb or 3 Strict Pullup
2 Wall Walks
Partner 2:
8/6 Cal Bike
-Switch when both are completed-
Optional Accessory (Checkmark)
Mayhem Mini-Pump – Arms and Shoulders
4 rounds:
10 Standing Alternating Double DB Shoulder Press (each side) @ moderate weight
10 Bent Over Lateral Raises @ moderate weight
10 Standing KB Crush Grip Bicep Curl @ maintain quality
10 Tricep Dips @ moderate weight
*Rest 3 minutes b/t rounds
Coodown/Mobility (No Measure)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)