CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hinshaw Warm Up
2. Workout Prep
-with partner-
3 sets:
20-second Assault Bike (build in pace- each)
100m Run (build in pace- each)
Workout
BWM: Body Weight Mostly (AMRAP – Rounds and Reps)
AMRAP 20
20 DUs
10 Air Squats
5 Hand Release Push-Ups | RX+ HSPU
WOD: Workout (AMRAP – Rounds and Reps)
Affiliate Version of
Teams of 2
AMRAP 20
RX
160/130 Calorie Assault Bike
2400m Run
** Share the work, one athlete works at a time. For scoring, every 100m run = 1 rep. **
RX+
200/160 Calorie Assault Bike
3200m Run
Affiliate friendly version of 2023 CF Games workout “Bike/5k”
Perform run in back (100m at a time)
Target number of Rounds: 1 round
Post Workout
KIKR: KIKR (AMRAP – Reps)
3 Min
Max Cal Row
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose