CrossFit Bartlesville – CrossFit
Warm-up
Warm-up (No Measure)
Option 2 Warm-up:
2:00 Machine
-into
8:00 AMRAP
10 Roll and Reach
10 Cossack Squats
5 Kip Swings
3 inch worms
5 Front Squats (empty bar – build in weight)
Option 2 Strength:
6 sets x 1 Front Squats (Build in weight to a heavy single)
3. Workout Prep
2 sets:
5 Wall Balls
3 Pull Ups
1 Wall Walk
Strength/Accessory
Front Squat (Work to a heavy single Front Squat in 6 sets)
Workout
CFB: WOD 1 (Time)
For time /
90 Squats w/ Plate on back, 45/25/15#
60 Cal Row
30 OH Carry 25′, 45/25/15# (D&B = 2)
*touch plate to floor each 25′
MHM: WOD 2 (Time)
17 CAP
RX
2 sets:
3 Rounds
15 Wall Balls (20/14)
9 Pull Ups
3 Wall Walks
-rest 3:00 between sets
RX+ (comp)
12 Wall Balls (30/20) (10/9ft)
6 Strict Pull Ups
3 Wall Walks
Cooldown/Mobility
KIKR: Double Unders (Time)
3 CAP
5-10-15-20-25-30
Double Unders
*Each set must be unbroken, you must break between each set.
Scale by doing 2:1, still unbroken
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
2x 10 Reverse Leg Raises
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Couch Stretch
Reverse Leg Raises