CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
5 Roll and Reach
10 Box Step Ups
10 Sit Ups
5 Muscle Cleans (empty bar)
2 Power Cleans (empty bar)
2. Workout Prep
3 sets:
5/4 Calorie Ski (build in pace)(or Row)
2 Box Jumps (build in height)
2 Power Cleans (build in weight)
Workout
WOD: Metcon (2 Rounds for reps)
Teams of 3 / AMRAP 30
90/75 Calorie Ski Erg (OR Row)
45 Box Step Overs, 20″
30 Power Cleans
*1 works, 1 rests, 1 accumulates Burpees
Score = total cals + reps + burpees
Strength/Accessory
KIKR
Bring Sally Up
Run 800m
Mayhem Mini-Pump –Upper Body Anterior (Checkmark)
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
15 Barbell Drag Curls @ moderate weight – maintain quality RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Resistance Band Chest Fly High to Low
Barbell Drag Curls