Announcements

NEW Apparel is available to purchase online through Nov 30th!

Pickup is at CFB around Dec 15th. These make great Christmas gifts!

https://shop.crispyprint.com/crossfit_bartlesville_23/shop/home

CrossFit Bartlesville – CrossFit

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Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Tabata (20 seconds on/10 seconds rest)

4 sets (each)

Row

Russian Kettlebell Swings

Up Downs

2. Workout Prep

2 sets:

5/4 Calorie Row

4 Kettlebell Swings (build in weight)

Workout

BWM: Body Weight Mostly (No Measure)

WOD: Workout (Time)

14 CAP

RX

3 Rounds

30/24 Calorie Row

30 Kettlebell Swings (53/35)

RX+ (comp)

70/53 KBS
Target time: 8-10 minutes

Core Work

Core (Checkmark)

4 sets:

30 Heel Taps (each side)

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

*Rest 1:00 beteen sets

Post Workout

WOD: Unbroken Double Unders (AMRAP – Reps)

Max Unbroken Double Unders
3 Attempts – Score = Best Attempt

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)

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