CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3 Rounds
10 Banded Pull Aparts
10 Banded Shoulder Press
-into-
6 min AMRAP
5 Wall Balls Front Squats
5 Wall Ball Push Press
5 Bench Press (empty-build across sets)
3 Inch Worms
5 Kip Swings
2. Strength Prep
5 sets of 5 Bench Press @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes
3. Workout Prep
2 sets:
5 Wall Balls
3 Pull Ups
Strength/Accessory
Bench Press
5 sets of 5 Bench Press @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes
Workout
BWM: Body Weight Mostly (Time)
8 Rounds
18 CAP
:30 Wall Sit
10 V-Ups
30 Russian Twists (20/14)
WOD: REGIONALS 16.3 (Time)
Freedom (RX’d)
104 Wall Ball Shots (20/14 lb)
52 Pull-Ups
(KG conv: 9/6 WB)
Note: our version does not have the 6-minute time cap of the original workout and also females can throw to 9 feet.
Target time: 7-9 minutes
Time cap: 11 minutes
Post Workout
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch