CrossFit Bartlesville – CrossFit

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Workout Option 1

Workout 1 (Time)

Dakota

Freedom (RX’d)

4 Rounds

20/16 Calorie Ski (or Row)

15 Single Arm Dumbbell Shoulder to Overhead (50/35) (each side)

(KG conv: 22.5/15)

Independence

4 Rounds

16/13 Calorie Ski (or Row)

15 Single Arm Dumbbell Shoulder to Overhead (35/25) (each side)

(KG conv: 15/10)

Liberty

4 Rounds

12/10 Calorie Ski (or Row)

10 Single Arm Push Press (light) (each side)

Target Time: 8-10 minutes

Time Cap: 14 minutes

Workout Option 2

Warm-up

Warm-up (No Measure)

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Workout 2 (Distance)

BikeErg: Part 1: LT + Part 2: CNS

Part 1:

3x (3:30 at RPE5.5, 30 Sec at RPE1)

-Rest 3 Min-

3x (1:45 at RPE5.5, 15 Sec at RPE1)

Total: 21 Min

Optional Part 2 (Recommended)

2 Sets

30 Sec, D1 at RPE9, Rest 30 Sec

20 Sec, D1 at RPE9.5, Rest 30 Sec

10 Sec, D1 (Max RPMs) at RPE10

*Rest 90 Sec between sets.

This workout can alternatively be done on another machine or as a run.