CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Machine:
3 sets
10 Alternating Box Step Ups
30sec. Knee Plank
3 Inch Worms
2. Workout Prep
Get athletes set up relatively quickly, and let’s light this candle.
WOD: Workout (AMRAP – Reps)
Teams of 3
AMRAP 12
21 WBS
15 Hang Power Cleans
9 Cals Bike
-rest 2
AMRAP 12
21 KBS
15 Front Squats
9 Cals Row
-rest 2
AMRAP 12
21 Double Under or 63 Singles
15 Push Press
9 Pull-ups
Strength/Accessory
Mayhem Mini-Pump – Core (Checkmark)
4 rounds:
20 Stick Sit Ups
30 Flutter Kicks (each side)
12 Standing Banded Pallof Press (each side)
*Rest 3 minutes b/t rounds
Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)