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

View Public Whiteboard

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)

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