CrossFit Bartlesville – CrossFit
Announcements
Handstand Clinic – April 2nd, 3:30
Sign up on sheet @ sign-in desk
Workouts are now published for the week on Sundays @ 5pm
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo Warm Up
-into-
3 set:
1:00 Assault Bike (build in pace)
5 Muscle cleans (empty bar)
5 Front Squats (empty bar)
5 Inch Worms
10 Alternating V-Ups
2. Workout Prep
2 sets:
1 Wall Walk
3 Front Squats (build in weight)
5/4 Calorie Assault Bike (at workout pace)
Workouts
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 30
Teams of 2
21 Box Jumps (24/20)
15 Burpee Pull-Ups
9 WBS (20/14)
Workout (Time)
25 Cap
Teams of 2 (1:1)
8 Rounds Each (16 Total)
RX
2 Wall Walks
9 Front Squats (75/55/45)
10/8 Cal Assault Bike
RX+
3 Wall Walks
9 Front Squats (95/65/55)
12/10 Cal Assault Bike
Scaling Idea:
3 Inch Worms
9 Dumbbell Front Squats (light)
10/8 Cal Bike
Target Time: 18-20 minutes
COMP: Workout (Time)
25 Cap
Teams of 2 (1:1)
8 Rounds (each)
4 Wall Walks
12 Front Squats (115/80)
15/12 Cal Assault
Post Workout
Accessory (Checkmark)
3 rounds
10 Overhead Plate Sit ups
20 Kettlebell Front Rack Marches (each side – as heavy as possible while form can be maintained)
30 Flutters Kicks (each side)
Mobility (No Measure)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)