CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Row
-into-
10:00 AMRAP
10 Roll and Reach
10 Banded Presses
10 Banded Good Mornings
10 Deadbugs
5 Suitcase Deadlifts (each)
5 Pike Push Ups
2. Workout Prep
3 Sets:
5/4 Calorie Row
3 Deadlifts (build in weight)
3 Handstand Push Ups
Workout
Workout (AMRAP – Rounds and Reps)
Teams of 3
45 CAP
75 Cal Ski
75 Push Press (95/65)
75 Cal Row
75 Deadlifts (185/105)
75 Cal Row
75 Push Press (95/65)
75 Cal Ski
Strength/Accessory
Mayhem Mini-Pump –Arms and Core (Checkmark)
4 rounds:
10 Diamond Pushups @ moderate RPE 7
-rest 30 seconds-
10 Standing KB Crush Grip French Press @ moderate weight RPE 7
-rest 30 seconds-
10 Standing Barbell Curl @ moderate weight 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.
Diamond Pushups
Standing KB Crush Grip French Press Standing Barbell Curl