CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3 Rounds (each)
Partner Rowling – 100m
*Penalty is over/under number is equal to synchro penalty burpees (max 5 reps each penalty)
-into-
3 min AMRAP
5 world’s greatest stretch (each side)
4 box get overs (practice transition)
2. Workout Prep
2 sets
5/4 Calorie Row (Workout Pace)
2 Burpee Box Get Overs (progress up in height each set)
Workout
BWM
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 16
RX
22 Squats
16 Single Leg V-ups
8 Burpees
RX+
22 Pistols
16 V-ups
8 Strict Burpees
WOD: Workout (5 Rounds for time)
RX
Every 6:00 ( 5 sets)
10/8 Calorie Row
6 Burpee Box Step Up & Overs (24/20)
8/6 Calorie Row
6 Burpee Box Step Up & Overs (24/20)
6/4 Calorie Row
RX+
12/10 Calorie Row
4 Burpee Box Get Over (48/40) (OR 8 Burpee Box Jump Over 24/20)
10/8 Calorie Row
4 Burpee Box Get Over (48/40)(OR 8 Burpee Box Jump Over 24/20)
8/6 Calorie Row
Target time each set: 4-5 minutes
Time cap: 6 minutes
COMPETITION
COMP: Metcon (Time)
Every 6:00 ( 5 sets)
15/12 Calorie Row
6 Burpee Box Get Over (48/40) (OR 10 Burpee Box Jump Over 24/20)
12/10 Calorie Row
6 Burpee Box Get Over (48/40)(OR 10 Burpee Box Jump Over 24/20)
9/7 Calorie Row
KIKR
KIKR: Metcon (Calories)
1 min – Max Cals Bike
Mayhem Mini-Pump
Mini: Metcon (Checkmark)
4 Rds /
10 Strict Reverse Grip Pull-ups
10 Bent Over BB Row UNderhand Grip
10 Alt DB Hanner Curl
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose