CrossFit Bartlesville – CrossFit

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Announcements

This is week 8 of 8 on our current barbell cycle. Next week there will be no strength work in preparation for starting a new cycle.

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo Warmup

-into-

Crossover Symmetry or Banded 7’s Warmup

-into-

8:00 Amrap

20 sec Assault Bike

4 Updowns to Seal Pose + Box Get-over

5 GHD’s or Stick Sit-Ups

4 Kip Swings + 2 Pull Ups

4 inch Worms

2. Workout Prep

2 sets:

2 Burpee Box Get Overs

5/4 Calorie Assault Bike

5 GHD’s

1 Bar Muscle Up

Workout

BWM: Body Weight Mostly (AMRAP – Rounds and Reps)

AMRAP 11

30 DU

10 WBS (20/14)

WOD: Workout (Time)

25 CAP

RX

25 Burpee Box Get Over (24/20)

40/32 Calorie Assault Bike

25 Stick Sit Ups

15 Burpee Pullups

25 Stick Sit Ups

40/32 Calorie Assault Bike (OR 32/24 Calorie Echo Bike)

25 Burpee Box Get Over (24/20)

RX+

30/24in BBGO

50/40 Cal Bike

GHD

15 Bar Muscle Up
Target time: 20-22 minutes

COMP: Competition Workout (Time)

25 CAP

25 Burpee Box Get Over (48/42)

50/40 Calorie Assault Bike (OR 40/32 Calorie Echo Bike)

50 GHD Sit-Up (Or Stick Sit Ups)

25 Bar Muscle-Up (Or 50 Chest to Bar)

50 GHD Sit-Up (Or Stick Sit Ups)

50/40 Calorie Assault Bike (OR 40/32 Calorie Echo Bike)

25 Burpee Box Get Over (48/42)

Post Workout

KIKR: KIKR (Time)

Accumulate 5mins in Squat
* Counts towards the monthly challenge

Metcon (No Measure)

()

Mobility (Checkmark)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side