CrossFit Bartlesville – CrossFit
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