Announcements
2 days to get your apparel order in. Online shop closes Friday!
https://shop.crispyprint.com/crossfit_bartlesville_23/shop/home
Pickup is at CFB around Dec 15th. These make great Christmas gifts!
CFB 2023 Christmas Social:
Cooper & Mill | Dec. 9th, 6pm | Come & go | Sign up at check-in desk | More details to come
CrossFit Bartlesville – CrossFit
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)
Snatch (EMOM10
2 Squat Snatch
Work to a heavy double)
Workout
BWM: Body Weight Mostly (Time)
15 CAP
3 Rounds
20 Wall Balls
2 Rounds of Cindy
1 Round of DT (95/65)
RX+
Cindy+
135/95 DT
Cindy = 5/10/15 – Pull-Up, Push Up, Squat
Cindy+ = 5/10/15 – BMU, HSPU, Pistol
DT = 12 Deadlift, 9 Hang Clean, 6 Push Jerk
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)