CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm-Up
-into-
8:00 AMRAP
30-second Air Bike
25ft Lizard Crawl
5 Front Squats (Empty Bar – Build Across)
3 Burpees
6 Lateral Bar Hops
2. Workout Prep
3 sets: (with partner)
5/4 Calorie Bike (each)
3 Front Squats (build in weight)
2 Synchro Bar Facing Burpees
Workout
CFB: Workout (Checkmark)
6 Rounds
35 Cap
Person 1:
800m Run
Person 2&3:
AMRAP
50 Alt. DB Snatch (50/35)
40 Sit-Ups
30 Cal Row
20 Box Jump Over
10 Bear Complex (95/65)
Rotate as each runner returns
No score just do good work. Post time and rounds in comments
Goals:
4-5min 800m Run
4 Rounds of AMRAP
Strength/Accessory
Mayhem Mini-Pump –Glutes and Shoulders (Checkmark)
4 Rounds
10 Dumbbell Strict Press @ Moderate weight – maintain control and quality RPE 7
-rest 30 seconds-
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Ring Y Raise @ 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.
Dumbbell Strict Press
Weighted Hip Thrusts
Ring Y Raise