CrossFit Bartlesville – CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Machine (Start slow and build pace)
– into –
3 rounds
20 Plate Hops
10 Banded Squats (Hip-Cycle)
5 Muscle Snatch (empty bar)
5 Snatch Push Press (empty bar)
5 Overhead Squats (empty bar)
5 Knees to Elbows
2. Workout Prep
2 sets
10 Double Under
5 Overhead Squats (add weight each set)
3 Toes to Bar
BWM
BWM: Metcon (Time)
7 Rounds / 21 Cap
:30 Wall Sit
16 Sit ups
:30 Plank Hold
16 Lunges
RX+:
:30 Single leg Wall Sit
16 GHD or T2B or any combo
:30 Single-arm Plank (resting arm behind back)
16 Weighted Jump Lunges, 20/14/10# Med Ball
Workout
Workout (Time)
2 Rds / 16 Cap
RX
2 Rounds
75 Double Unders
25 Overhead Squats (75/55/35)
75 Double Unders
15 Toes to Bar
RX+
100 DU’s
25 Overhead Squats (95/65 | 75/55)
100 DU’s
25 T2B
Time cap: 18 minutes
KIKR
KIKR: 500m Row (Time)
Max Effort 500m Row
Mobility (Checkmark)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
Mayhem Mini-Pump – Chest and Triceps (Checkmark)
4 Rounds
10 Alt. DB Bench + Double DB Bench @ Moderate weight – maintain quality
15 Banded Press Downs