CrossFit Bartlesville – CrossFit

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Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry or Banded 7’s

-into-

10:00 AMRAP

:30 sec Row

5 Knees to Elbows

:10 Handstand Hold

4 Box Step Ups (each side)

2 Zombie Climbs

2. Workout Prep

2 sets:

3 Toes to Bar

3 Burpee to Bar

3 Strict Handstand Push Ups

3 Box Jumps (build in height)

1 Rope Climb (halfway)

Accessory

Core Work (Weight)

4 sets:

10 Single Arm KB Situps (Left)

10 Single Arm KB Situps (Right)

30 sec Hanging L-sit hold

10 Alt. V up + V-ups (R + L + Both = 1)

:45 sec Overhead DB Hold (each side)

*Rest 2:00 b/t sets

Workout

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

AMRAP 15

10 Push Ups

20 Sit Ups

50m Ski (1 arm at a time)

WOD: Workout (Time)

20 CAP

RX

50 Knees to Elbows

40 Burpee to Bar (6” reach)

30 Handstand Push Ups

20 Box Jumps (24/20)

8 Rope Climbs (Or 24 Strict Pull Ups)

RX+

50 Toes to Bar

40 Burpee to Bar (6” reach)

30 Strict Handstand Push Ups

20 Box Jumps (30/24)

10 Rope Climbs (Or 30 Strict Pull Ups)
Target time: 12-14 minutes

No Comp Variation

Post Workout

KIKR: Tabata Bike, 10-20 (AMRAP – Reps)

Tabata Bike

10-20

Mobility (Checkmark)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side

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