CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
Every minute (9 minutes)
Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings
Minute 2: 10/8 Calorie Row (build in pace)
Minute 3: 3 Empty Bar Shoulder Press (1 second pause at the top)
2. Strength
10 minutes to establish a heavy 2 rep Shoulder Press
3. Workout Prep
2 sets:
1 Wall Walk
4 Kettlebell Swings (build in weight)
5/4 Calorie Row (build in pace)
Strength/Accessory
Shoulder Press
10 minutes to establish a Heavy 2 rep
Workout
BWM: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
WOD: Workout (Time)
16 CAP
RX
4-3-2-1-1
Wall Walks
25-20-15-10-5
Kettlebell Swings (53/35)
20-16-12-8-4
Calorie Row
(Women Calories: 16-12-10-6-4)
RX+
5-4-3-2-1
Wall Walks
25-20-15-10-5
Kettlebell Swings (70/53)
Calorie Row
(Women Calories: 20-16-12-8-4)
Target time: 12-14 minutes
COMP: Competition Workout (Time)
16 CAP
6-5-4-3-2
Wall Walks
30-25-20-15-10
Kettlebell Swings (70/53)
Calorie Row
(Women Calories: 25-20-15-10-5)
Post Workout
KIKR: KIKR (Time)
15-12-9
(Women: 12-9-6)
Cal Bike
WBS (20/14)
Mobility (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side