CrossFit Bartlesville – CrossFit

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Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Hip Halo

-into-

8 min amrap:

10-second Handstand Hold

5 Deadlifts (empty bar)

5 Hang Muscle Cleans (empty bar)

5 Shoulder Press (empty bar)

2. Strength Prep

5 working sets of:

5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk

* Work up to a Heavy, Unbroken set

3. Workout Prep

2 sets

10 Double Unders

2 Handstand Push Ups

1 Wall Walk

Strength/Accessory

Clean Deadlift + Hang Power Clean + Push Jerk

5 working sets of:

5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk

* Work up to a Heavy, unbroken set

Workout

BWM: Body Weight Mostly (No Measure)

WOD: Workout (Time)

15 CAP

RX

For Time:

150 Double Unders

50 Handstand Push Ups

100 Double Unders

10 Wall Walks

50 Double Unders

RX+ (comp)

180 Double Unders

60 Handstand Push Ups

120 Double Unders

12 Wall Walks

60 Double Unders
Target time: 8-10 minutes

Post Workout

KIKR: Shuttle Runs (Time)

Max Effort 25 Shuttle Runs (25ft)
Touch ground on each turn

Down 1

Back 2

Down 3

Back 4

etc…

Mobility (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)

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