CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
45-second Air Bike
10 Alternating V-Ups
25ft Bear Crawl
4 Burpees
2. Workout Prep
2 sets:
5/4 Calorie Air Bike (build in pace)
4 GHDs
10ft Handstand Walk
2 Burpee to Bar
Workout
CFB: WOD 1 (AMRAP – Rounds and Reps)
AMRAP 20 /
10 Single DB Lunge, 50/35/20 | RX+ Single SB Step up, 24/20/16″
Run 200m or Row 250m
20 Ring Rows | RX+ Pull-ups
30 Single-unders | RX+ DU’s
MHM: WOD 2 (AMRAP – Reps)
AMRAP 20
RX
60/48 Calorie Air Bike
40 GHD Sit Ups (Or V-Ups)
40ft Handstand Walk (Or 4 Wall Walks)
30/24 Calorie Air Bike (Or 1000m Bike Erg)
30 GHD Sit Ups (Or V-Ups)
30ft Handstand Walk (Or 3 Wall Walks)
15/12 Calorie Air Bike (Or 500m Bike Erg)
20 GHD Sit Ups (Or V-Ups)
20ft Handstand Walk (Or 2 Wall Walks)
Max Burpee to Bar (6in) in the remaining time.
Target number of Reps: 25+ reps
Score = Total Number of Burpees
Strength/Accessory
Mayhem Mini-Pump – Core (Checkmark)
4 rounds:
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Start light and increase across sets
*Rest 1 minute between rounds
Isolateral DB Farmers Carry
Cooldown/Mobility
KIKR: Hang Squat Cleans (AMRAP – Reps)
Max Unbroken Hand Squat Cleans (95/65)
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x Shoo the Cat
2x 15 Adductor Rockbacks
1-2 Minutes Cobra stretch
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.
Shoo the Cat
Adductor Rockbacks
Cobra