CrossFit Bartlesville – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
30 Single Unders
5 Kip Swings
5 Hanging Knee Raises
10 Wall Sit Single Dumbbell Strict Press (each)
10 Low Box Jumps
2. Workout Prep
2 sets: With Partner
30-second Air Bike
10 Double Unders
3 Toes to Bar
3 Push Press (build in weight)
Workout
WOD: Workout (Time)
Teams of 3
Partner 1 (Workout A)
10k Row
Partner 2&3 (Workout B)
AMRAP
10 Deadlifts (185/125)
20 Push-Ups
30 Box Step-Ups
40 Sit-Ups
WOD: Part B (AMRAP – Rounds and Reps)
Enter score for Part B (the AMRAP)
Strength/Accessory
Mayhem Mini-Pump – Arms (Checkmark)
4 rounds:
10 Body Row on Racked Barbell @ moderate weight RPE 7
-rest 30 seconds-
10 Single Arm DB Skull Crusher (each side) @ moderate weight RPE 7
-rest 30 seconds-
10 Single DB Double Head 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.
Body Row on Racked Barbell
Single Arm DB Skull Crusher
Single DB Double Head Curl